7 Rounds:
Floor Press x40 seconds
Rest 20 seconds
Bent Row x40 seconds
Rest 20 seconds
Alt. Bridge March x40 seconds
Rest 20 seconds
Happy Birthday Deb!
You are a badass! Watching what you do day in and day out, it’s inspiring beyond what you will ever know. You are an amazing individual who always comes in with and open mind and an open heart ready for action. Thank you for always being the kind soul you are and always willing to bring the thunder.
AMRAP 30 Minutes:
Double Under x150
Row 1200m
V-Up x30
15-12-9
Clean & Jerk
Pull Up
Push Press
1-1-1-1-1+
(85-95%)
O.T.M for 16 Minutes:
Minute #1: L-Sit
Minute #2: Handstand Hold
Minute #3: DB Deadlift
Minute #4: Pull Up
Happy Birthday Joelle!
A newer member in our community but an amazing individual who is a silent Ninja who crushes all that comes their way.
In 15 Minutes:
5 Rounds:
Thruster x10 (weight 1)
C2B Pull Ups x10
Rest 1 Minute
5 Rounds:
Thruster x7 (weight 2)
Bar Muscle Up x7
AMRAP 20 Minutes:
Step Over x20alt
Plank x45 seconds
Push Up x10
Box Jump x20
Hollow Hold x45 seconds
V-Up x10
Lateral Ski Jump x20alt
Squat Hold x45 seconds
Squat x10
4 Rounds:
DB Snatch x20alt
Row 500m/350m
Rest 2 Minutes
*Each Round for Time
Happy Birthday Desire, Keith, Jaz!
Three Amazing people who challenge themselves on the daily. Thank you for all you do and the support you show everyone around you.
2 Rounds:
Double Unders x50
DB Hang Power Clean x25
Double Under x50
DB Push Press x25
Double Under x50
Burpee x25
Deadlift
1-1-1-1-1+
(85-95%)