9 Minute AMRAP
5 Muscle Ups
30 Seconds of Double Unders
*Scale is 5 MU progressions or 2 pull ups and 2 ring dips per progression (scaled as needed)
*Score is total reps: pull ups and ring dips per round count as 5 reps
Tabata Handstand HoldsLearn More
ME Floor Press @ 60% of your 1 RM (unbroken reps)
3 times the floor press reps in ab mat sit ups
50 Mountain Climbers
50 Double Unders (2 Minutes of Effort)
Power Snatch (115/75)
Toes to Bar
50 Double Unders
ME Overhead Barbell HoldLearn More
Early Announcement for Monday’s Holiday WOD
Class times will be at 0830 and 1000. Please sign into your class ASAP as class size will be limited due to available gear.
This will be completed with a partner. Only one person can work at a time, except on the run/walk to move gear when both people will move together; however, only one piece of gear can be moved at a time. A barbell can only have two plates on it.
60-Minute AMRAP of:
17 Power Cleans, 135#
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
*Female RX @ 95#
Recovery! Happy 4th!
Return any gear back to its home!Learn More
*Use 85% of your 1 RM
50 Deadlifts (135/95)
50 Box Jumps (24/20)
50 Wall Balls (20/14)
*Rest 1 Minute
25 Deadlifts (135/95)
25 Box Jumps (24/20)
25 Wall Balls (20/14)
*Rest 1 Minute
10 Deadlifts (135/95)
10 Box Jumps (24/20)
10 Wall Balls (20/14)
Athlete’s ChoiceLearn More
15 Minute Partner AMRAP
Partner A: 250 Meter Row
Partner B: Plank Hold
*Partner can’t row unless other person is in the plank.
*Score is the number of meters rowed.
Partner Buy OutLearn More