042322

8AM - Open GYM & Intro

​9AM - Advanced WOD

A. Metcon (Rounds and Reps)
14 Min AMRAP
10 Toes to bar
20 Hang Power Cleans (75/55) (Rx+95/65)
50 double unders

B. Functional Bodybuilding
4 Rounds
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)

10AM - Community WOD

A. Metcon (Reps)
4 Rounds
0:20 - Max Pull Ups / Chin Ups
0:10 - Rest
0:20 - Max Dips
0:10 - Rest
0:20 - Dual Ring Rows
0:10 - Rest
0:20 - Max Narrow Grip Bench Push Ups
0:10 - Rest

B. Metcon (Time)
6 Rounds (Partner WOD)
P1 - 100ft Farmers Carry (70's/53's)
P2 - Max Movement

Round 1 - Dual DB Hang Clean & Press
Round 2 - Eye level KB swings
Round 3 - Dual DB Hang Clean & Press
Round 4 - Body weight Prisoner Reverse Lunges
Round 5 - Dual DB Hang Clean & Press
Round 6 - Burpees