6am and 7am classes are canceled. Thanks for understanding, and be safe on the roads!
WOD
Level 1
4 Sets For Load and Working Time:
- Dumbbell Push Press x 5
- Ring Row x 7
- Burpee x 10
- Jump Rope Single x 50
- Rest 2 Minutes
Level 2
5 Sets For Load and Working Time:
- Push Press (Moderate/Heavy) x 5
- Chest to Bar Pull-up x 7
- Burpee x 15
- Double Under x 25
- Rest 2 Minutes
Notes: Add weight on Push Press per set if possible, and work around 75% of your 1RM. Scale burpees between 10 and 15 reps if necessary to move at a consistent pace each set.
8:55 at 165#
7:14 @ 135#
10:03 (2:01, 1:56, 2:04, 2:01, 2:01… I think) @100# with regular Pull Ups
8:47 @85#
4 rounds, 65#, purple band pullups, last 2 rnds did single unders (was super frustrated…) 11:47
7:46 (155# BP for PP)
8:05 @ 165. Mostly Push Jerks not Push Press
11:39 (4 rounds @95#, 1 @ 100#, banded C2B,, 12 Burpees/rd, 10 DUs/rd)
7:26 (55, 60, 65, 70, 75# PP, 3 strict PUs per round)
9:01
5 rounds @ 105#
12:30 5 rds
PP to 115#
7:44, 65 – 85#, purple band and SU
10:31 w/ 75#. (First round did 25 burpees )
Only rested 1 min. between sets