Saturday, 20 May

WARM UP
3 Rounds
  • 10 up downs
  • 10 mt climbers
  • 10 air squats
  • 10 Push Up + Hand Stand
STRENGTH
Every 3 mins for 18 mins: Back Squat
3 Back Squats, 75% 1RM
 WOD
20min AMRAP:
  • 1 Rope Climb
  • 5 Handstand Push-ups
  • 1 Rope Climb
  • 5 Burpee Box Jump Overs, 30/24 in

EXTRA CREDIT

3 rounds:
  • 6 Kettlebell Romanian Deadlifts, 55/35 lbs
  • 12 Death Marches, 55/36 lbs

Wednesday, 10 May

WARMUP

3 Rounds
– 10 Right Leg Singles / Left Leg Singles / Slow & High Singles
– 10 KB Swings (add wt. each round)
– 10 Air Squats
– 5 Inch Worm Push Ups

WOD

For time:
– 40 Double Unders
– 30 Thrusters, 95/65 lbs
– 20 Chest-to-bar Pull-ups

Spend remaining class time completing the powerhouse workout and working with a friend or coach on Freestanding HS or Rope Climbs.

POWERHOUSE WORKOUT

3 x 15: Tuck Rock To Tuck Sits  Rest or move to skill work between sets.