EMOM 11 Minutes-Work up heavy, to be done as a complex

1 Deadlift

1 Hang Clean

1 Front Squat

1 Jerk

Then…….

11 Rounds

3 Strict HSPU (5 Pike Pushups)

3 Squat Cleans 185/133

Back in 2011, celebrating the engagement of Vinnie and Michelle!

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Virtual WOD: 6am, 12 Noon

a. Stiff Leg Deadlift 3×20

b. Sit Ups 3×50

Then…….

Chipper

30 Burpees

40 Goblet Squats

50 KB Swings

60 Box Jumps or Tuck Jumps

50 KB Swings

40 Goblet Squats

30 Burpees

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Fit4ALL: Bring a Friend for Free at 9am!!

Buns and Guns

AMRAP 15 Minutes

20 KB Stiff Leg Deadlifts

20 Russian KB Swings

20 Glute Bridges

20 KB Bicep Curl Goblet Style

 

Cardio Circuit

AMRAP 15 Minutes

200m Run, Row or Ski

10 Burpees over KB

20 Jumping Squats