29 August 2015

SATURDAY SCHEDULE:

FREE INTRO CLASS:  12:30 p.m.

 

WARRIOR (9:00 a.m.)

A.  EMOTM:  6 Minutes

2 Burpee Muscle Ups

 

B.

1:  AMRAP:  3 Minutes; 1 Minute Rest

2: AMRAP:  6 Minutes; 1 Minute Rest

3.  AMRAP:  9 Minutes

  • 15 Push Ups
  • 10 Hang Cleans (115/75)
  • 12 Calorie Row
  • 10 Power Snatch (115/75)
  • 30 Double Unders
  • 10 Thrusters (115/75)
  • 30 KB Swings
  • 10 OH Squats (115/75)
  • 45 Burpees
  • * Get as far as you can within each AMRAP; starting at the beginning every round

 

 

WOD (10:30 and 11:30 a.m.):

WOD: 

4 RFT:

  • 15 Hang Cleans (Rx: 115/85)
  • 15 Ring Dips
  • 200m Run

 

CORE: 

Max Effort Ring L Sit