Happy Birthday Coach Ryan – Enjoy your day!!!!
7am Barbell Free
WOD 1/
Circuit 4 Rounds
- Sled Push (50m)
- Airdyne
- Sled Pull backwards (50m)
- Sand bag carry (50m)
- 1 Min ME Dead ball Cleans (Over the shoulder)
Sled push is the time keeper, when they complete their Push, they then go to Airdyne and all rotates through. When 1 round has been completed entire class do 1 min ME Dead ball Cleans (Over the shoulder)
WOD 2/
6 Rounds
- Over head yoke/Barbell carry (15m)
- Farmers carry (30m)
8:30am – Partner Wod
WOD 1/
- 20min EMOM
- Partner A does 5 Thrusters (42.5/30) and 5 burpees (EMOM) while
- Partner B hangs off the bar
- Switch every minute
Rest then
WOD 2/
- 20min AMRAP
- 8 Power Cleans (60/42.5) (Partner A)
- 8 Push Jerk (60/42.5) (Partner B)
- 10 high five push up
- Partner A is doing the power cleans while Partner B is completing the push jerk. Partners must wait for each other to complete the 8 reps before they can start that exercise. Once both partners finish 8 reps of each, they do 10 high-five pushups together. That’s one round.