AMRAP 20 Minutes:
Row 20/15 cal
Farmers Hold x30 seconds
Row 20/15 cal
Front Rack x30 seconds
Row 20/15 cal
Overhead Hold x30 seconds
Happy Birthday Teagan!
A silent ninja who is kind and always crushes the work set. Thank you for finding your way into our community we are grateful for your presence.
5 Rounds:
Row x40 seconds
Rest 20 seconds
Alt. DB Clean x40 seconds
Rest 20 seconds
Floor Press x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
“18.1”
AMRAP 20 Minutes:
T2B x8
Single Arm DB Clean & Jerk x5/side
Row 14/12 cal
Death By Calories
O.T.M for As Long As Possible:
Row or Bike x1 cal
*Ascending by 1s
In 25 Minutes:
Row 2000m
–
Then Time Remaining:
TGU Sit Up x5/side
Renegade Row x10/side
Split Squat Hold x20s/side
Every 2 Minutes for 7 Rounds:
Row 250m
Wall Ball x10-20
Row x20 seconds/Rest 10 seconds (8 Rounds)
Plank x20 seconds/Rest 10 seconds (4 Rounds)
Hang x20 seconds/Rest 10 seconds (4 Rounds)
Plank x20 seconds/Rest 10 seconds (4 Rounds)
Row x20 seconds/Rest 10 seconds (8 Rounds)
O.T.M for 5 Rounds:
Box Jump x7-10
DB Snatch – Max Reps Time Remaining
–
Rest 2 Minutes
–
O.T.M for 5 Rounds:
Row 10 cal
Goblet Squat – Max Reps Time Remaining
5 Rounds:
MB Zercher Squat/DB Goblet Squat x40 seconds
Rest 20 seconds
DB Push Press x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
5 Rounds:
Row 15/10 cal
Burpee x10
Happy Birthday Nik!
Quiet yet fierce. You always have a calm demeanour then 3,2,1 Hits and the beast is released. Always love your presence in our community and class. A great friend and a fantastic athlete.