STRENGTH:
1 Push Press + 1 Push Jerk +  1 Split Jerk
*Reach final weight by the 6th round

 

WOD:
“Make a Wish”
11 Minute AMRAP

 


11 Pullups
11 S2O (115/75)
11 Box Jumps (24/20)

 

Note: The entrance to the gym is located down the sidewalk to the right of...

WOD:
“3 vs 4”
In teams of 3:

“Grace”
30 Clean and Jerks (135/95)

“Fran"
21-15-9
Thrusters (95/65)
Pullups

“Karen”
150 Wallballs (20/14)

“Annie”
50-40-30-20-10
DUs
Situps

Note:The entrance to the gym is located down the sidewalkto the right of the garage.
215B CHESTER AVENUE
...

STRENGTH:
Bear Complex
15 Minutes to build to a Heavy Bear Complex (one set of reps)
[1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press]

WOD:
“The Revenant”
7 RFT
1 Rep of Bear (135/95)
7 Burpee Over Bar

Note:The entrance to the gym is located do...

 

STRENGTH:
10 Minutes:
Handstand Skills/Progressions
EMOMx5
5 HSPUs scaled up/down as needed

 

WOD:
“On The Ropes”
50 DUs
1 Rope Climb
50 Calorie Row
1 Rope Climb
50 DUs
1 Rope Climb
50 Calorie Row
1 Rope Climb
50 DUs


* :60 seconds of DU attempts as scale, 1:1 plate hops...

STRENGTH:
3 Rounds NFT
[:60 Plank
:30 Rest
Max Reps TTB; Record total reps for all 3 rounds
:30 Rest
10 Front Rack Walking Lunges; build weight as desired
:30 Rest]

 

WOD:
“Baller”
13 Minute AMRAP
Run 200m
Max Reps Wallballs
*Score is total Wallballs


REST 5:00

“Anaerobic...

 STRENGTH:
EMOMx10
1 Power Clean + 1 Squat Clean
*Does not need to be TNG, reach final weight by the 6th round

 

WOD:
“Mr. Clean”
4 RFT
9 Power Cleans (135/95)
9 Burpee over Bar
Rest 1:1

**CFDA Yoga at 1:30p**

 

 

Note: The entrance to the gym is located down the side...

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