“The last wod” This is our very last workout in the garage. We have effectively pushed beyond the limit of what could be done with a garage affiliate. Obviously, it was always the goal to outgrowth and expand. This was only possible because of you, and we thank you for it. We’re only scratching the…
Strength Deadlift 5-5-5-5-5 METCON 12 min AMRAP 6 inverted burpees 12 hang dumbell power cleans 25/35 24 double unders
Technique The Pull up METCON 5 rounds for time: 10 front rack lunges 135/95 11 knees to elbows 12 kettlebell swings 53/35
Strength E3M15M 5 Hang power snatch Build to max Rest 5 min E3M15M 5 overhead squats with 3 sec pause at bottom Use the weight of your 5 rep max hang power snatch across all 5 sets Accessory work L-sit hold 5 x max Back extension 5 x max
Team of 2 For time: 200m shuttle run (4x25m) 100 thrusters 95/65 200m shuttle run 100 pull ups 200m shuttle run 100 wall balls 20/14 200m shuttle run 100 burpee box jump over 24/20 200m shuttle run 100 double unders Note: partners run together, switch on the movements every 10 reps.
Rest day Back at it Sunday 0900/1000 and 1100
Girls night workout at 1900hrs. You can now reserve your spot on RhinoFit. Regular class at 0930 Here’s the regular class wod: 15 min to find your 1 rep max snatch 15 min to find your 1 rep max clean and jerk
Strength Bench press 5-5-5-5-5 METCON 20 min EMOM Odds: 8 burpees Evens: 4 strict weighted pull ups 25/15
Strength Back squat 1-1-1-1-1-1-1 METCON For time: 21-15-9 Sumo deadlift high pulls 95/65 42-30-18 Wall balls 20/14
Strength Shoulder press 1-1-1-1-1 Push press 3-3-3-3-3 Push jerk 5-5-5-5-5 METCON 8 min AMRAP 1 power clean @ your heaviest 5 rep push jerk 7 toes to bar
