Metcon: “Annie’s on the Run” or ““Annie’s on the Row” (depending on the weather) 100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups 200m Run 40 DU 20 Sit-ups 200m Run 20 DU 10 Sit-ups 200m Run SC: 2x singles Fit: 1x Singles
Summer Throw Down WOD 4: Part 1: Max weight of complex: 5 push Press+ 5 push Jerks 20 mins Part 2: max weight of complex: 3 touch&go deads+ 3 hang power cleans 20 mins Score is weight for part 1 & part 2. This will test push and pull strength.
Summer Throw Down WOD 2 “Helen” Team Tara AVG 11:31 Team Kendall AVG 11:42 Team Tara wins “Helen” Accessory: Shoulder Complex 4 RDS 10 Bent-Over Lateral Raise 10 Front Raise 10 Lateral Raise Choose either plates or dumbbells Metcon: AMRAP 18: 18 Calorie Row 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 DB Front Squats,
Metcon: AMRAP 4 400M Run Max Wall Balls (20/14) Rest 4 Mins AMRAP 4 400M Run Max Cluster (135/85) Rest 4 mins AMRAP 4 400M Run Max Cal Row The Score is total Reps for of all three AMRAP SC: 115/75 Fit: 14/10, 95/65
No Partner WOD. 9am Class Summer Trow down Team Challenge and Pelican Life Challenge retest WOD “Helen” 3 Rounds For Time 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups
Strength: OHS 5 @ 50%, 60%, 65%, (70%)2 Metcon: “Bad Mama Jama” 5 Rounds: 1:00 Row 1:00 Power Snatch (95/65) 1:00 Burpees 1:00 Rest
WOD 1 “Grace” Team Tara AVG 3:oo Team Kendall AVG 3:12 Team Tara wins WOD1 Metcon: Partner WOD “Tag Team” Teams of 2, AMRAP 20: 12/9 Calorie Bike 12/9 Calorie Row 12 Thrusters (65/45) *Partners complete full rounds, then switch. Midline: 5 sets not for
Metcon: “Filthy 50” 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings (35/25#) 50 Walking Lunges 50 Toes-to-Bar 50 Push Press (45/35) 50 Good Mornings (45/35) 50 Wallballs (20/14#) 50 Burpees 50 Double-unders
Summer Throw Down Teams! Team Tara ( be thinking of a team name) Matt W. Gabe T. Rachel M. Dano G. T. Baugh Emily M. Lacy S. Tammi A. Lauren W. Team Kendall Cole B. Asja J. Jordan B. Emily G. Josh L. Jaclyn W. Sheri K. Deena F. Rob M.
