January 4, 2018
SPECIALTY CLASS THURSDAY
Conditioning: 5 Rounds for Time
15 Box Jumps 24/20
8 KB Swings 70/53
Metcon (AMRAP – Rounds and Reps)
“Cindy got stoned”
20 min AMRAP
1 stone/bag to shoulder
5 pull-ups (any type of pull-up)
15 air squats
Post stone or sandbag weight in comments.
Metcon (AMRAP – Reps)
Team Squat Clean
20 Min AMRAP
In teams of 2 or 3, perform as many squat cleans as possible. 1 team member works while the other/s rest. Share bar if weight is the same. Score is total team reps. Post team name and loads in comments.
Toughness tester Finisher
Stone front hold. Stone must be in a bear hug, between chest and belly button. Post stone load in comments.
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc. Score your total time for 3 rounds INCLUDING YOUR REST PERIOD.
Rest the exact time it takes you to do each interval in each set. EX. 250m row in 35 sec. rest 35 sec then 500m row, rest 500m time, row 750m, rest 750m time, run 200m, etc. Score your total time for 3 rounds INCLUDING YOUR REST PERIOD.
Baseline Testing: 60 sec max effort – Push Ups, Pull ups, Air Squats, Step Ups, Sit ups, Plank hold, Sit & Reach Flexibility Test, HIIT WOD
Behind the Neck Push Press (3-3-3-3-3)
Clean Pull + Clean (2-2-2-2-2-2-2)