Team
A. Amrap 10
3 synchro bar lateral burpees (face bar opposite sides for jump over)
200m c2 bike each (d8)
10 c&J (total) 135/93
Rest / recovery
B. 4 rds afap
30 db bench 50/35’s
45 t2b
60 double unders (each)
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Post class flush
1 min runner @70%
2 min c2 bike @60%
X 3-5 rds
Announcement:
1. Our 11th year celebration get together is tomorrow night at 5p, @ Fuse Bistro. See FB event page. Join us!
2. Sunday: 9:30a weightlifting + 10:30 fitness is back.
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Team
A. Amrap 18
50/40 cal row
25 synchro wb Abmat sit-ups
12 wall walks
B. Amrap 11 – 1:1 alt
6 c2b / pull-ups etc
9 kb swings 70/53
12 alt goblet lunges
30 single unders
Team Saturday
A.Deadlift + Clean Pull + TnG Power Clean + High Hang Power Clean + Low Hang Power Clean + TnG Power Clean ; to max in 16 min
B. Afap
100/80 cal c2 bike
40 synchro alt DB snatches 50/35
50 t2b
40 synchro alt db c&j
50 c2b / pull-ups
40 synchro alt db oh lunge (swap arms every 10 reps)
#teamsaturday
A. 4 cleans + 3 front squats + 2 shoulder to OH ; max in 16 min
B. Amrap 18
30/25 cal c2b
20 pull-ups (c2b for tea capable)
10 synchro burpee plate hops (synchro ground and on top of plate)
50 double unders each
A. Power Clean + Jerk ; to heavy single in 14 min
B. Amrap 19
600m row (300/300)
50 DU each / single
40 alt db clean and jerk 50/35
10 wall walks
Team
A. Amrap 19
1500m c2 bike (rotate every 300m)
30 db thrusters 50/35
10 wall walks
14 db synchro snatch 50/35
Rest 2-3 min
B. Amrap 11
1:1 alt
6 hang power cleans 135/93
5 bar lateral burpees
25 double unders
Team Saturday
A. Bench Press to 4RM for the day in <15 min
Rest 2-3
B. Amrap 10
18 deadlifts 225/153
12 synchro burpees (synchro ground and standing up) (one athlete each side of barbell)
90 double unders
Rest 2 min
C. 6 min max cal bike (swap every 15 cal)
Team Saturday
6 min clock
20/15 each cal c2 bike (break however you choose)
Then, max clean and jerk 155/103
Rest 2 min
10 min clock
75/60 cal c2 bike
50 partner synchro abmat sit-ups
Then, amrap remainder of time
3 bbjo 24/20
6 db thrusters 50/35
9 push-ups
***tag in each transition
Rest 2 min
Amrap 10
100m farmers carry
100m shuttle
10 synchro push-ups
5 wall walks
Team Saturday
A. Team 5k row (alt every 250m)
***20 min cap
Rest 4-5
B. Amrap 10
20 partner synchro Wb abmat sit-ups
10 wall walks
5 synchro DB devils Press
Team Saturday
Elena will be jumping in on the 7a Team WOD. If you can attend, wish her well as she heads west this coming week !
A. 1 min stations
Cal c2 bike (max cL)
Synchro alt Db snatch 50/35
Synchro box steps 50/35 24/20”
Rest 1 min x 3
Score = add cals and all reps per rd
Rest 2-3
B. Afap
50 partner synchro wb abmat sit-ups
50 hang power cleans 155/105
1k partner SB run 80/60
1k run (alt 200’s)
50 synchro air squats
50 cal c2 bike
