ROCKO’S JUST A ROCK
6:30 Comp Class
Team of 2
4 Rounds
400m Run (together)
30 GHD with wallball 20/14
5 Rounds
20 Clean and Jerks 115/75
20 HSPU
4 Rounds
20 Bike Calories
10 Bar Muscle-ups
15 Synchro Bar Facing Burpees
Cash out
250 cal row
ROCKO’S JUST A ROCK
8:30 Class
Team of 2
3 Rounds
400m Run (together)
30 AbMAt Sit-up or GHD with WB 20/14
4 Rounds
20 Clean and Jerks 95/65
20 Ring Dips
3 Rounds
20 Bike Calories
20 Ring Rows
15 Synchro Bar Facing Burpees
Cash out
150 Calorie Row
XXXIII OLYMPIAD 10:00 AMRAP 50 Double Unders 10 Pull Ups 10 Deficit Push Ups (4”/2”) Strength 10 minutes (every minute on the minute) Min 1: 1 Pause Rack Jerk @ 60-65% 1 RM Rack Jerk Min 2: 1 Pause Ra
STADE DE FRANCE 5 sets 20 GHDs (Or V-Ups) 15 Dumbbell Hang Power Clean (50s/35s) 50ft Dumbbell Lunge Walk (50s/35s) -rest 1:00 after each set- Strength RX 1 set of Max Effort Dead hang (hold on to the
FYI - The schedule will remain the same today! Come and have fun with us! PARIS FRANCE 6 Rounds 10 Thrusters (95/65) 12/10 Calorie Row 10 Bar Facing Burpees 12/10 Calorie Row Strength 10 Front Foot El