Class
+
5 rounds
25/20 cal row
25 ghd sit ups
10 squat cleans
rd 1: 135/95
r2: 155/105
r3: 165/115
r4: 185/125
r5: 205/135
Class
+
5 rounds
25/20 cal row
25 ghd sit ups
10 squat cleans
rd 1: 135/95
r2: 155/105
r3: 165/115
r4: 185/125
r5: 205/135
Warm Up: 15 min bike with 5 10/8 cal sprints built in.
A. Class
B. Sumo Deadlift to a heavy single
then 3 sets of 3 with 80%
C. 4 sets of
20 hip ext
20 russian swings
15 cal ski
Rest 2-3 minutes between efforts.
Warm up:
3 x 5 min bike rest 1 min between
A. Class
B. Build to a heavy clean. Then build to a heavy jerk from the rack. Then build to a heavy clean and jerk.
C. 75 ghd sit-ups*
*every :90 including the start 25’ hsw
Warm Up: 8 min ski
A Class
B. 5 rounds
500/400 m ski
1 min d ball bear hug 100/70
C. 50/35 Strict Bar Dips*
Every Break do 10 unbroken toes to bar
A. Class
B. 10 Min EMOM
3/2 bar Muscle ups+1 set of unbroken thrusters at 165/115
C. Every 3 minutes x 15 minutes
25 GHD sit ups+50′ hsw
Score each round. Send fastest and slowest to Ben.