Come break in the new Trident space tomorrow with us at 410 Calvert Ave!
3 RFT:
200m Run OR Row
20 Pull-Ups
200m Run OR Row
20 Push-Ups
200m Run OR Row
20 Ab-Mat Sit-Ups
200m Run OR Row
20 Air Squats
Open WOD 16.1
Good luck and have fun!
Deadlift 5×5 at 80% 1 Rep Max
3 rounds for reps of:
1 minute of Power Cleans (135/95)
1 minute of Burpees
1 minute of V-Ups
3 Rounds for time
40 Double Unders
21 Kettlebell Swings (53/35)
12 Pull-Ups
Press 5×5 at 80% 1 Rep Max
AMRAP 10min
10 Box Jumps (24/20)
6 HSPU
10 Front Rack Lunges (95/65)
For Time:
30 Calorie Row
30 Knees to Elbow
30 Calorie Row
30 Front Squats (115/75)
30 Calorie Row
30 Hang Power Snatch (115/75)
30 Calorie Row
21-18-15-12-9-6-3 reps of:
Hang Power Cleans (95/65)
V-ups
After each round run 100m
Squat 5×5 at 80% of 1 Rep Max
7 min AMRAP
3-6-9-12-15-18 . . . .
Thrusters (95/65)
30 Double Unders
2K Row for time
Every minute complete: Death by Pull Up
15 min Time Cap
Bench 5×5 at 80% of 1 Rep Max
EMOM (8 mins)
Even min: 10 Deadlifts (195/155)
Odd min: 10 Ring Dips
Dirty 30
30 Box Jumps 20″
30 Jumping Pull-Ups
30 KB Swings 53#/35#
30 Walking Lunge steps
30 Knees to elbows
30 Push Press, 45 lbs
30 Back Extensions
30 Wall balls
30 Burpees
30 Double Unders
Tabata 8 Rounds:
Burpees (Burpees!)
Ring Rows
Abmat Sit-ups
Goblet Squats 35/53lbs.
20 seconds Work
10 seconds Rest
= 1 Round
8 rounds per movement
Strength:
5X5 Deadlift 80% of 1 rep max
8 Minute AMRAP:
Ladder UP 2-4-6-8 etc.
Box Jumps 24/20
Sumo Deadlift High Pull (55/75lbs)
Kettle Bell Swings (35/53lbs)
Find 1 Rep Max Snatch (Full Squat)
10 Minute EMOM:
Odd Minute:
3 Hang Power Snatch
3 Overhead Squats
Even Minute:
8 Jumping Lunges
8 V-ups
Strength:
Press 5X5 of 80% of 1 Rep Max
For Time:
100 Perfect Push-ups
*150 Meter Row every time an athlete rests or breaks form.
(10 Minute Time Cap)