HOUSE ON FIRE - Teams of 2
8:30 AM Class
3 Rounds
100M Farmers Carry
4 Rope Climbs
100 Singles (sub 50 DU)
Rest 3:00
3 Sets
20 Wall Balls
20/16 Echo Calories
20 Wall Balls
*Rest 1:00 b/t sets
6:30 AM. Comp Class
5 Rounds
100M Farmers Carry
4 Rope Climbs
50 Double Unders each
Rest 3:00
4 Sets
4 Sandbag Cleans
20/16 Echo Sprint
4 Sandbag Cleans
*Rest 1:00 b/t sets
Rest 3:00
3 Rounds
50 GHD or 75 AbMAt Sit-ups
16 Bar Muscle-ups
100' Single DB OH Lunge
"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