2 rds NOT for time 20 Double Unders 8 CTB Pull ups 4 Skin the cats 10 GHD SU Metcon:
EMOM 7 min 6 SDHP (95/65) 4 Burpees 3 Box Jumps (30/24)
Front Squat 5, 5, 3, 3, 3
10 rds for time 5 pull ups 7 Toes to Bar 9 Wall Ball (20/14)
If you have been in the gym a lot the last week or so, take today off. Sleep-in. Eat good food. Take a nap. Relax. Go for a walk. Get a massage. Take an ice bath.
If you haven't been too crazy, come on in and choose one of the WODs from Monday, Tuesday, or Wednesday of this week. If for some reason you have done all three and still feel compelled to workout, the coach will help design a metcon or skill session for you.
All normally scheduled classes will run today.
Work makes you weaker. Rest makes you stronger. Repeat this 1,000 times or until you are sure it is 100% correct.
EMOM 6 mins TNG Power Clean x 3 (125/85) Box Jump x 3 (30/24)
Death By Kettle Bell Swings (53/35)
With a continuously running clock do one kettle bell swing the first minute, two kettle bell swings the second minute, three kettle bell swings the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
3 rds NOT for time 4 Wall Cimbers 6 HSPU 8 Deck Squats Metcon:
3 rds for time 10 CTB Pull-ups 300m Row 6 DL (185#/125#)
Overhead Squat 4x5
7 rds for time 20 Double Unders 7 Burpee Pullups 12 Squats
Back Squat 5, 5, 3, 3, 3
21, 15, 9 Push Press (95/65) Front Squat (95/65)
Power Clean 4 x 5
C2 Rower 30 sec on/30 sec off x 5 rest 5 min 3 rds for total meters
If you are new to inversions, work on handstands and handstand holds If you are more experienced with handstands: 3 rds NOT for time 10 HSPU 30 Double Unders 10 strict knees to elbows
EMOM for 9 mins 4 Deadlift (275/185) 4 Box Jump (30/24)
3 rds NOT for time 30 Double Unders 15 GHD SU
50 Push Press (65/45) 50 Back Squat (65/45) 50 Walking Lunges 50 KB Swings (53/35) 800 m run
3096 Poplar Avenue
Memphis, TN 38111