Alternate Every 2 Minutes for 5 Rounds:
1)Row 500m/350m
2) Double Under x35 + Burpee x10
Happy Early Birthday Michelle!
Up and at it first thing in the morning you are always ready to rock, Thank you for always spreading the good word and leading from the heart.
Happy Open Wind Up Day!
AMRAP 3 Minutes:
Burpee – Max Reps
–
Rest 90 seconds
–
AMRAP 12 Minutes:
Row 15 cal
DB Thruster x10
–
Rest 90 seconds
–
AMRAP 3 Minutes:
Burpee – Max Reps
21-15-9
Pull Up
Burpee
Double Under (2x)
Open 26.3
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 1)
Burpee over Bar x12
Thruster x12 (weight 1)
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 2)
Burpee over Bar x12
Thruster x12 (weight 2)
2 Rounds:
Burpee over Bar x12
Power Clean x12 (weight 3)
Burpee over Bar x12
Thruster x12 (weight 3)
Time Cap: 16 Minutes
AMRAP 20 Minutes:
Row 500/350m
Step Up x20
Box Walk In x10
Arch Up x20
Burpee x10
AMRAP 20 Minutes:
Burpee x10
DB Snatch x2alt
DB Mini Steps x60 seconds
*Ascending DB Snatch Reps by 2s
Happy Birthday Dorothy!
A super kind and loving person. We are super happy to have you in our community. Enjoy your special day because you are a very special individual.
Clean x60
*Top of each minute: Burpee x3-5
AMRAP 12 Minutes:
Double Under x35
Air Squat x14
Burpee x7
AMRAP 20 Minutes:
Kickstand Squat x10/side
Burpee x25
Double Under x50
5 Rounds:
Burpee x15
Split Squat x12/side
Happy Birthday Moira!
A strong individual who has made some amazing gains. It’s been great being a part of your journey and helping you achieve your goals.