“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) SC; 14/10 Fit: Plate jumps, 10 or air squats 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups SC: 35/26, jumping […]
Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) SC; 115/80 Fit: 95/65 Midline Not For Time: 30 GHD Sit-Ups :30 Second L-Sit Hold 20 GHD Sit-Ups :20 Second L-Sit Hold 10 GHD Sit-Ups :10 Second L-Sit Hold L-Sits do not need to be
Strength: Clean & Jerk 1+1 @ 60% 1+1 @ 70% 1+1 @ 80% 1+1 @ 85% 1+1 @ 90% Go for a new PR Rest 2:30 bt sets Front squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90%
WOD (Partner split evenly) 100 Cal Row 100 push-ups 100 med ball clean (20/14) 400M run with med ball 100 med ball sit up 100 burpees 100 Cal Row Drop the med ball have to run 100m
Front Squat Build to Heavy Set of 3 “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row SC; (53/35), (115/80) Fit: (35/26), (95/65)
Skill: EMOM 8 5-30 unbroken DUs/ 30-50 singles Metcon: 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders SC: 2 Jumping ring muscle-ups/ 2 ring pull ups + 1 ring dip, 80 singles Fit: 2 ring row + 1 ring dip assisted, 40 singles If unable to run, complete
Strength: Squat Clean Thruster Build to a Heavy Single Metcon: For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95) SC: 115/80 Fit: 75/55
Metcon: AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (50/35) SC: Pull ups or jumping C2B, 35/20 Fit: jumping pulls, 25/15 If unable to run, complete one of the following: 14/10 Calorie Assault Bike 32/24 Calorie Row (No Run) Body Armor 3
Strength: Clean & Jerk 60%x2+1 65%x2+1 70%x2+1 75%x2+ 80%x2+1 85%x2+1 Rest 2 mins bt sets Push Press 70%x3 75%x3 80%x2 85%x1 90%x1 Rest 2 mins bt sets
*attention open gym from 12-2 is cancelled tomorrow* Strength: Push Press Build to Heavy Set of 5 Metcon: “Speed Boat” 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20 Dumbbell Hang Clean and Jerks (50/35) athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks SC:
