8:30 a.m. Class
S.O.P.
In teams of teams 2 with one working at a time complete:
2 Rounds
100/80 Cal Echo or 140/110 Cal Row
80 Wall Balls 20/14
60 Sit-ups
40 HSPU
20 Split Jumps
20 KB Swings 6:30 a.m Comp Class
S.O.P.
In teams of teams 2 with one working at a time complete:
2 Rounds
100/80 Cal Echo or 140/110 Cal Row
80 Wall Balls 30/20
60 GHD Sit-Ups
40 Deficit HSPU
20 Pistols
10 Ring Muscle-Ups
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10