Your workout of the day!
18 MINUTE EMOM
#1 – 18 Minute EMOM
Min 1- 10 Thrusters (75/55)
Min 2- 10 Burpee T2B
Min 3- 20 Front Rack Lunges (10L/10R)
Rest 5 Minutes
18 Minute EMOM
Min 1- 15/12 Cal Row
Min 2- 15 Wall Balls (20/14)
Min 3- 15 Hollow Rocks + 15 Arch Rocks
Burger Night:
https://crossfiteastriver.com/archives/5313
5 minute AMRAP
KB Snatch 53/35
Unlimited hand changes
KB may be set down
Left and Right must be equal
100 reps to pass
Pick the movement you dislike more. Rowing or wall balls. Masochists are welcome to perform both the row and Karen.
Max Effort 2k Row
For Time:
150 Wall-Ball Shots, 20# / 14#
21-15-9
Clean, 135# / 95#
Ring Dips
Power or Squat.
Coach’s Choice
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Scaled: 65#/45#
4 Rounds:
0:20 Seated Pike Stretch
0:40 L-Sit (Paralletes/Rings/Bar)
0:40 30* Handstand Hold
Coach’s Choice
For Time:
30 Kettlebell swings
30 Pull-ups
30 Walking lunges with KB
30 Knees-to-elbow
30 Burpees
30 Russian twists (with KB)
Rx: 53/35
Rx Plus: 72/53
With a partner, complete 6 rounds:
250m row
10 ab mat sit-ups
15 thrusters (<65/55#)
One partner completes a FULL round while the other rests, then the partners switch out and the other completes one full round until they each complete 3 full rounds (6 total).
This is a WOD we use in Foundations. Today’s Rx is 95/65.
For time:
70-lb. kettlebell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. kettlebell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dukettlebell bbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. kettlebell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. kettlebell snatches, 10 reps
15-foot rope climb, 1 ascent
Post time to comments.
6 Rounds for Calories
Row 45s
Rest 90s
