200628 - Week Preview

BEACH DAY WOD was a HUGE SUCCESS! Thanks everyone that came for the fun in the sun with us!

MONDAY
Bench Press
5EB, THEN… 4, 4, 3, 3, 2, 2

AND (1/2 class does one and 1/2 does the other then SWITCH)
AMRAP 15:
400m Run BUY-IN
Then…
20 Plate Russian Twists
15 Plate Ab Mat Sit Ups
10 Windshield Wipers
5 Evil Wheels

TUESDAY
”Elizabeth”
21-15-9
Squat Cleans 135/95
Dips

E2M14M
Power Clean - Front Squat x 2 - Squat Clean

WEDNESDAY
AMRAP 16:
10 - 20 - 30 - 40…
Calorie Row or Bike
8 Burpee Pull Ups (b/w sets)

THURSDAY
E3M12M
Right Side one whole round, then Left Side one whole round
12 DB Snatches 45/35
12 SA OH Lunges
12 SA Shoulder to Overhead
Max Pistols

FRIDAY
7 Rounds FOR TIME
7 Bodyweight Back Squats
21 American KB Swings
21 Double Unders

SATURDAY
JULY 4th TRADITION!
”Sisson” - HERO WOD
AMRAP 20:
1 Rope Climb
5 Burpees
200m Run
(Rx = Weight Vested)

We will be having a July 4th lunch BBQ after the last Sisson class on Saturday! Sign-Up to bring something if you’re attending! :)