Author Archive: Misty

AMRAP 15:00
50 doubles
100M FW AHAP
Up and back bear crawl
Rx+ 50′ HS walk

20:00 for quality
Burgener warm up
5 pass thru
5 lateral leg swing R
5 lateral leg swing L
3 inch worm
50M WW R AHAP
50M WW L

40:00 for completion
Single unders
Step up to mid shin
AB
Row
1 lap run burpees balance of time
*Rotate every 2:00
**No score
***At or just beyond conversational pace

Accumulate 1:30 of each
Front plank
Side plank L
Side plank R

EMOM 10:00
A – hang clean + PJ x 3
B – SJ x 3
*Empty BB or lighter

EMOM 30:00
A – 5 thruster 115/75
Rx+ 135/95
B – 5 strict chin up
*Scale to banded chin up
**:30 cap per round
C – 100M run
*Record total chins and total time it takes you to
run all 100s

Walk 1 lap

OPEN GYM
Accumulate 15 rope climb
Rx+ legless

COMMUNITY WOD
Run 1 mile
Rest 5:00
Grace
Rest 5:00
Run 1 mile

Take 10:00 to build to opening deadlift weight

Every 2:30 for 10:00 (4)
Deadlift 1.1
*Start at a challenging weight and build as able

21-15-9
RKBS 70/55
AB for cal
Burpee

Jog easy 800