WOD
In Teams of 2, AMRAP 25:
- Row x 300m (teammates must use same rower)
- Curtis P* (115/85) x 10
- Pull-up x 20
- Double Under x 60
- Toe to Bar x 20
*Curtis P = Power Clean + Front Rack Lunge R + Front Rack Lunge L + Shoulder to Overhead
Notes: One person working at a time – teams must use the same rower. Can sub 250m total run for row if necessary.
Level 1 Subs
- Curtis P using Dumbbells
- Ring Row
- Single Under x 60 + 6 Burpees
- V-Up
Advanced: Sub Chest to Bar or 10x Muscle up for 20 Pull-ups each set
ANNOUNCEMENTS
- This Friday (May 20)! Our second Ladies night – WOD and Wine! RSVP Here (open to anyone). Please note the regular 545pm class is canceled!
- Hike and Brewery Day – RSVP Here
3+10 w/ Lex (20min, 30kg, v-ups)
And 2 front squats instead of 2 lunges for me. 🙂
With Megan: 4+331
Megan: 75#, 15# weight V-up
Joe: 115# x1 round, 105# for the rest, 2 Front Squats instead of lunges, 15# weight v-Up
4 rds solo in 17:40. Half reps. 1 min airdyne for row, GHD situps for t2b.
4 + 328 w/ Ope
@ 75# bar, otherwise, rx
Novice Ninjas (Nick) back at it again with 5 even rounds