“Fun Friday”
Time to bring back an old favorite!
Come to class with a movement/WOD in mind. We will assemble and choose what the class will do. Warm up will be based on WOD.
Be prepared for anything!
6:00am – EMOM 12
1. 6 “heavy” DL + 6 bar facing burpees
2. 15 dips
3. 15 K2E
REST 3 min
3 rounds with 30 sec rest between rounds
2 min to complete:
8 S/A kb swings R-arm
8 S/A kb swings L-arm
AMRAP DU/SU
3:30pm – A. 8 min to find 1RM clean
REST 2 min
B. For Time:
9-7-5
“heavy” db thrusters
C2B pullups
REST 2 min
3 rounds
10 kb snatch @ 53/35 R-Arm
100 DU / 200 SU
10 kb snatch @ 53/35 L-Arm
4:30pm – AMRAP 7
1 DL @ 80% 1RM
3 Bar MU
5 HSPU
REST 3 min
AMRAP 7
8 back squat @ 135/105
16 db floor press @ 40/20
100ft SPRINT
5:30pm – A. 5 rounds for time
“Freddies Revenge”
5 S2OH @ 155/105
10 burpees
REST 4 min
B. 5 rounds for time:
8 back squat (same # as above)
8 HSPU
32 DU (sc. 16)
6:30pm – A. 3X10 Turkish get-ups
B. 10-9-8-7-6-5-4-3-2-1
C2B pullups
Dips
Air squat X 2
