Keep up the hard work! Everyone has looked good with the lifts and the WODs. We will have make up days on Thursday/Friday if you weren’t able to get your lifts in. You may also switch out the bench press today for a different lift! Keep a running count of your points accumulated along side your lifts on the whiteboard.

A. Warm Up

12 minutes EMOM alternating movements 1. 15/12 cal row 2. 5 A, Y, Ts 3. 10 Dumbbell Snatch 4. 5 Scarecrow

B. Strength

Bench Press 10 minutes to Work up to 1RM

C. Conditioning

“Little Red Riding Hood”

For time 65 cal Airdyne

0 views0 comments

Recent Posts

See All


10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press


3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13


A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be