20 GHD SU 50 DU 20 Ring Dips
3rds 30 sec on/30 sec x 4 off rowing Rest 5 min
10 x 2 Deadlift
1 min AMRAP Muscle Ups Rest 1 min 2 min AMRAP Burpees Rest 1 min 3 min AMRAP Wall Ball (20/14) Rest 1 min 4 min AMRAP Double Unders
3 rds NOT for time 6 dead hang pull ups 40 double unders 12 back ext
10 rds for time 10 back squat (max weight = body weight) 10 med ball situps (20/14)
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)
3096 Poplar Avenue
Memphis, TN 38111