Do 5 of each movement to set up your station.
Earn Your Weekend:
For Time:
30 Wall Ball Shots
30 Pull-ups
30 Thrusters (45/35)
30 Walking Lunges
30 Kettlebell Swings (2/1.5)
30 Toes To Bar
30 Box Jumps
30 DB Snatch (50/35)
30 Ring Dips
EMOM x 10
Perform 2 Clean & Jerks every minute on the minute.
If your form and technique are good….then increase the loads.
Find a heavy double.
You can drop the bar from the top and start again, just dont walk away.
For time:
21 Clean & Jerks 95/65
50 Double Unders
15 Clean & Jerks 115/80
50 Double Unders
9 Clean & Jerks 135/95
50 Double Unders
RX+ – 115/80, 135/95, 155/115 & Unbroken Double Unders
12 min time cap
Coach’s Choice
7 min AMRAP
10 Wall Balls 20/14
10 Walking Lunge l/r=2
RX+ – Weighted Vest
Rest 4 Min
With a Partner
5 min time cap
70 Alternating Sandbag over shoulder toss with a Burpee.
After every Sandbag over shoulder, perform a burpee.
Go as heavy as possible.
For every rep not completed, 1 second penalty.
GO FAST!!!!!
ROMWOD
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
To learn more about Yeti click here
Muscle Up progression =
3 Ring Rows + 3 Ring Dips
Here is a short video on the Wod n Done application. Try REALLY hard not to rip your hands.
https://youtu.be/-v3JjU71MJk
It’s Slogan Tank Top Tuesday! Wear your bestest EVER♥️♥️♥️
EMOM – 3 Push press @ 70-75%
For Time:
27-21-15-9
Deadlifts 185/135
Push Ups
Rx+ – 225/155
Run 300m
8 Min running clock of:
5 AbMat Sit Ups
4 Front Squat 45/35
3 Strict Pull Ups
2 Ashley’s
1 10m Bear Crawl
Odd min – 3 Front Squat @ 70-75% 1RM
Even min – :45 sec Hollow Rock Hold
6 Rounds of:
2 min to perform
10 Thrusters 75/55
With additional time perform Max reps of Box Jump Overs
Rest 1 min rest
Rx+ – 95/65 & 30/24
*score is total # of Box Jump Overs
Coach Tony will be at the box from 9:30-11:30 if you wanna stop by and get a workout, lifting, recovery, etc. in.
If not, have a GREAT Sunday and be safe‼️‼️
