A. Spend 15-20 min working through gymnastic progressions that you need to work on. Pistols, handstand holds, handstand walks, L-Sits etc.. Your awesome ACF coaches will help you with progressions in class! B. For time: 15-12-9-6-3 Thrusters (135/95) 200m run
5 sets of: Power snatch x 3 *reset after each rep For time: 1000m row -Then- 3 rounds 15 thrusters (95/65) 30 double unders Did you see the WOD name theme this week?? 😉
Skill Work: 4 sets for quality 3-5 MU (Swings/Low Ring Transitions/Box Transitions) 5 Candlestick Roll to Pistol (or stand on 2 feet) 10 Ring Archer (scale to ring push up or ring plank hold) For Time: 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) Toes to Bar
AMRAP 14 min 45 cal row 45 Thrusters (95/65) 45 Pull Ups 45 HSPU Cash Out: 2-3 Sets 60 sec Front Plank Hold 30 sec Right Side Plank 30 sec Left Side Plank
Relay begins and ends with a Team 500m Run and Team Thrusters. First person must wait until the entire team touches the thruster bar to begin the thrusters. Time will not be called until the entire team touches the thruster bar after the final run. Run 500m as a Team w/ heavy rope 50 Thrusters […]
For Time 21-15-9 reps Thrusters (95/65) Pull ups So classic….
Warm up: Coach’s Choice 3 rounds for time: 7 C2B 7 Thrusters (135/95) 7 T2B 7 Thrusters Let’s see those smokin’ fast times! Congratulations to Alicia and Branden for completing the Ironman Galveston 70.3 this past weekend!
Warm up: Spend 15 minutes working on 2 gymnastics skills Amrap 6: 40 double unders 20 T2B 10 Thrusters (95/65) Rest 5 min Amrap 6: 20 double unders 10 T2B 5 Thrusters
Teams of 3 A. 50 m prowler push relay *time begins when you start part B B. Divide reps as needed, run together 150 DB Box step overs (40/30)(20”) *non working partners in plank* 100 T2B *non working partners holding DBs off ground* Run 600m carrying DBs 150 DB Thrusters *non working plank holds* 100 […]
With a partner A. 2016m row B. Amrap 20 min 17 Thrusters (95/65) 17 KB Swings (70/53) 17 C2B pull ups Your team score is total reps. The row will add reps to your total…so row out of 2016 FAST! Be safe tonight everyone and see you all in 2017!! Reminder – The gym […]