wod

Hours today are 9:00am and 10:00am due to the Super Bowl. Come get a good workout in before the game!

 

Part A

5 sets

Max reps Ring Row

Rest :20

Max reps Bench Press 95/65

Rest about 2 minutes between sets

 

Part B

In Teams of 2 complete

100- Step Ups 20/16 (no box jumps)

100- Partner Wall Ball (Alternate the toss and keep the ball moving)

100- Bodyweight Lunges total (100 total lunges between the both of you)

100- Calorie Row/Airdyne

100- Double Unders

20 Minute AMRAP

1- Clean and Jerk (RX- 95/55, ADV- 135/95, EXP- 165/115)

1- Pull Up (ADV- Chest to Bar, EXP- Muscle Up

2- Clean and Jerk (RX- 95/55, ADV- 135/95, EXP- 165/115)

2- Pull Up (ADV- Chest to Bar, EXP- Muscle Up

3- Clean and Jerk (RX- 95/55, ADV- 135/95, EXP- 165/115)

3- Pull Up (ADV- Chest to Bar, EXP- Muscle Up

…keep adding a rep on for the 20 minutes

10-9-8-7-6-5-4-3-2-1

Power Snatch (RX-75/55, ADV- 95/65, EXP- 135/95)

2-4-6-8-10-12-14-16-18-20

Russian Kettlebell Swings (RX-53/35, ADV-70/53, EXP-80/70)

5 rounds for time:

250m Row

10- Front Squats (RX-95/65, ADV- 135/95, EXP- 155/105)

12- Push Ups

15- Ab Mat Sit Ups