3RFT:
12 KB swings (70/53)
12 Pull-ups
Rest 3mins
3RFT:
8 C2B
200m Run
18min Cap (Including rest)
1.4.20
12min EMOM:
1 Power Snatch +1 Snatch
(Can change weight every 3 mins)
(RPE 6-8)
5min AMRAP:
40/30 Cal AB (3min Cap)
AMRAP Burpee Box Jumps in remaining time (24/20″)
12.30.20
Holiday Hours:
W: 6am,12,5pm
TH: 9:30am
F: 9:30am
12min EMOM:
2 Power Cleans +1 Jerk
-increase weight every 3mins
-RPE 7-8 all sets
6min AMRAP:
7 Pullups
21 DU
12.29.20
Hours this Week:
M-T: Normal
W: 6,12,5
TH: 9:30
F: 9:30
Sat: 9-11am
For Time:
50 Cal AB
50 Wallballs (30/20)
40 Cal AB
40 Wallballs
30 Cal AB
30 Wallballs
20 Cal WB
20 Wallballs
10 Cal AB
10 Wallballs
12.28.20
Hours this Week:
M-T: Normal
W: 6,12,5
TH: 9:30
F: 9:30
Sat: 9-11am
5RFT:
200m Run
12 KB Swings (53/35)
24 Sit ups
12 Burpees
