ROOKIE
A.
Weighted Pull Ups
5-3-1-5-3-1
Rest 1min
B.
For time:
150 Wall Ball 20/14lb to 10/9ft
150 Burpees
*In teams of two, only one working at a time.
INTERMEDIATE
A1.
Weighted Pull Ups
5-3-1-5-3-1
Rest 1min
A2.
Weighted Dips
5-3-1-5-3-1
Rest 1 min
B.
4 Rounds for time:
9 Double KB Squat Clean (2×16/12kg)
9 Knees to Elbows
C.
For time:
50 Wall Ball Shots 20/14lb to 10/9ft
50 Burpees
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Banded Shoulder Press
2-2-2-2-2-2-2-2-2-2
Rest 45s.
B.
Banded External Rotation
8-8-8-8
Rest 1 min
C.
5 rounds for time of:
15 Deadlifts, 60/40kg
12 Hang Power Cleans, 60/40kg
9 Front Squats, 60/40kg
6 Push Jerks, 60/40kg
(Cap time 20min)
D.
3 Rounds for time:
9 Hang Power Snatch 50/30kg
6m Handstand Walk
3 Muscle Ups
(Cap time 10min)
E.
50 Toes to Bar