Today’s WOD is a Bergeron benchmark WOD and we will likely be see it again
PINEAPPLE EXPRESS
Part A (start at 0:00):
For Time (12 Minute Cap):
50/40 Calorie Row 50 Strict Handstand Push-ups
Part B (start at 15:00)
For Time (12:00 Cap)
70 Abmat Sit-ups 75' Handstand Walk 50 Abmat Sit-ups 50' Handstand Walk 30 Abmat Sit-ups 25' Handstand Walk
Part C (start at 35:00)
3 Rounds For Time
400 Meter Run 21 Lateral Barbell Burpees
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up