1.) 2223 INTERVALS
2 minutes on, 1 minute off:
2 rope climbs
10/7-cal.SkiErg Alternate between Assault Bike and Rower
Max-rep OHS
4th round extended to 3 minutes.
Go until 75 reps of OHS are complete.
Time cap 12 min.
M 155 lb. F 105 lb.
Pick one extra credit
*2.) With a partner:
With 2/1.5 pood Kettlebell & 3′ Buddy efr Rope
800m Run with KB & Rope
800m Run with Rope
800m Run
note: last run is individual but the last person across the line is the time so get on your partners heels and help them move a little faster:) The kettlebell will be held by the rope and there is no rest between the runs
*3.) 21-15-9
Power Clean & Jerk 95/65lb
Bar Facing Burpees
2 minutes on, 1 minute off:
2 rope climbs
10/7-cal.
Max-rep OHS
4th round extended to 3 minutes.
Go until 75 reps of OHS are complete.
Time cap 12 min.
M 155 lb. F 105 lb.
Pick one extra credit
*2.) With a partner:
With 2/1.5 pood Kettlebell & 3′ Buddy efr Rope
800m Run with KB & Rope
800m Run with Rope
800m Run
note: last run is individual but the last person across the line is the time so get on your partners heels and help them move a little faster:) The kettlebell will be held by the rope and there is no rest between the runs
*3.) 21-15-9
Power Clean & Jerk 95/65lb
Bar Facing Burpees
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Brett Kohout
Free WOD + Pilates + 10:15 WOD
Keeping busy. Thanks Shawn! Most challenging Pilates class yet, loved it!
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Pauly VanderKelen
15+10+11+16 = 52 OHS
Assault, row, assault, row / *3.) complete in 6:15 / 5x10 strict ring dips from high rings / 3 rounds of 10 slam balls & 3 backward throws with a 50# slam ball with Laura, Crystal, & Laith.
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