Bardock

Saturday Dec 22 2018


Please join us for our weekly FREE community class for the public at 8:15am every Saturday!
Bring your family, bring your friends, but donโ€™t forget to bring your workout gear!
1.) Every 2:30 for 5 Rounds
3 Snatch (singles) @ 80%
2.) 11 Min AMRAP
50 Double Unders
10 Hang Power Clean 95/65
5 Strict Ring Dips (MU to high rings)
1 Legless Rope Climb
*3.) EMOM 8
Odd = 10 Single KB Alt OH Lunges 53/35 (5 in each hand)
Even = 5x5 Sec Pause KB Goblet Squat
*4.) 5 min AMRAP
10/7 Cal Assault Bike
20ft HS Walk
*5.) 15-12-9
Slam Ball (Catch the bounce) 50/40
Burpees to 12" target
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3 + 10 HPC
All the DU ๐Ÿ‘Š๐Ÿป, 55# HPC, red band dips, reg rope climbs. Snatch at 75#
4 rounds and 10 Hang powers. Not legless
3 Rds @ 205#. 2 Rds @ 215#. DL from yesterday @ 400#
4 rounds.
135# snatch. EC #5.
150# snatch 5+51 (1hpcl)
5 min amrap 7 cals/20ft hsw
3 + 2 dips - not legless
95# Snatch / 225# DL from yesterday
5 + 40 DU
185# snatch
Jones Family Christmas! / Bardock complete on 12/26/18 - 5 rounds even
4 + 10 hpc
135# snatches