week 2 B/P: BB/10, 50/10, 60/10 (3x), 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10) 15-12-9-6-3 Burpee Box Jump & BB BOR (might be a partner WOD)
Labor Day weekend hours... Sat 09/02/17 9am w/ Kevin Mon 09/04/17 8a & 9a w/ Jill
week 2 Press: BB/10, 50/10, 60/10 (3x), 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10) (A) AMRAP/9: 7 cal C2, 5 HPC, 3 BB Burpee, 1 BMU (B) NOT for time: 4x200m
week 2 C&J: BB/5, 50/5, 60/5 (3x), 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10) (A) For Time: 500m C2 (B) AMRAP/7: 5 HPS, 3 OHS, 1 Sn Bal
Week 1 P/S: 45/5, 55/5 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) Partner WOD: 30/s e 5 Burpee, 400m Run
Week 1 B/P: 45/10, 55/10 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) 1 mile run, 50 MBS, 40 TTB, 30 KBS, 20 Pull Up, 10 Burpee
Week 1 Press: 45/10, 55/10 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) For Time: 15 Clusters, 15 KBS, 200m Run
Week 1 C&J: 45/5, 55/5 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) EMOM/0,1,2,3...6 Curl to Strict Press & 12 (speed) B/S
Week 1 F/S: 45/10, 55/10 (3x), 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10) 3 Rounds (each complex) for TWT
Body Spec will be here Wed 10/04/17 (secure your spot below)
Establish a 3RM B/P 1 Mile Run (NOT an all out effort)
Establish a 3RM Press AMRAP/6: 12 WB, 6 MBS, 3 Burpee AMRAP/6: 90Y Shuttle, 6 Pull Ups, 3 Box Jumps
Establish a 3RM C&J EMOM/12: 1 ea, HPC, F/S, S2OH, B/S, S2OH
Establish a 3RM F/S No Time Component: SB Trip Threat, Slingshot, & Prowler
