1-15
2-15
3-15
2-15
3-15
Rope Climbs - Burpees

If you cant do a rope climb sub is 3-1 cimbing off the ground to standing with your arms

5 rds @ 145/90
1 x Clean
2 x Front Squat
3 x Thruster
4 x Push Jerk
5 x Burpee
Burpees are from one side of bar to the other, so you have to jump over the bar

Ok this is a fun one for the end of the week. you have to pay if you dont finish is as RX. It can be scaled for everyone with different sized bars, but try the RX its not to much

10rds
10 x Walking Lung
10 x Thrusters
Men 45lbs bar
Women 30 lbs Bar

If you let the bar touch the ground you own an additional round, that’s a round each time you set the bar down

So if you drop the bar twice you have to do 12 rounds not 10

3rd
Row 500m
21x KB Swings (1.5/1 Pood)
12 x Pull Ups

5rd
5 x power cleans (165/100)
10 x push ups
15 x sit up

Hope everyone liked mondays wod
I'm glad more of u came and tried becuase it wasn't posted
Remember we only get better when we push our selves and try what we're not sure we can do. Always work on ur weakness more than ur strengths


So tomorrow
10,000/6,000 lbs overhead
100 reps with a 100 lbs bar (men) or 60 lbs bar (women)
Again this is for time but every time u set the bar down/rest (u cannot just hold the bar off the ground to rest, u stop pushing u start pulling) u owe 5 pull ups
Scoring is time and # of pull ups completed
For example
I did this today in 645 with 30 pull ups. Man my shoulders were still smoked from this weekend

Great job at Kettlebells for the Cure this weekend, we had a great event.
This week I will be in and out so the noon class may not have a trainer everyday. I have family in town on my last week of leave

and now for Monday:

Show up tomorrow at the gym and find out