Alec and Kenna have been Uncommon since Day 1 and an additional uncommon member will be joining us in April – we want to help celebrate! We will be cancelling the 5:30pm & 6:30pm classes on Friday November 17th in order to host the first ever gender reveal WOD!! Please join us Friday at 6pm for Alec and Kenna’s gender reveal WOD. We are asking everyone to sign up for the class in ZenPlanner so we can be sure to plan accordingly. Plan to come dressed in blue or pink bas...
Part A 4 Sets Dragonfly Drill 60 Sec Rest 60 Sec Handstand Walk/Wallwalk/HS Shoulder tap/HS Hold 60 Sec Rest 2 Min Part B In Teams of 2 Alternate full rounds to complete as many as possible in 14 Minutes of: 7 Sandbag Ground to Over Shoulder 7 Front Squat Carry 70 Feet
Part A Back Squat In 5 Sets build to a heavy set of 3(max amount of time for the 5 sets is 10 min. If you don’t need all 5 sets then don’t use them) then don’t use them) Take 85-90% of best set of 3 and perform 3*every :90 sec for 6 Min Part B 4 rounds for time of: 25 Wallballs 10 Burpee box jump overs
1.0 Part A Clean first pull+Clean pull 2+1 every 2 Min for 18 min. Part B Amrap 10 Min 10 Shoulder to overhead 30 Double-Unders 2.0 Part A Clean First Pull+Clean+Jerk 2+1+1*8 Part B Amran 10 Min 10 Ground to Overhead 155/105 30 Double-Unders
“MOVING DAY” 27 min amrap In teams of 3 3 plates each team (45#, no separate women’s rx) Partner 1: Move all 3 plates 50 meters (1 plate at a time, must be carried) Partner 2&3 alternate full rounds for AMRAP of: 5 thrusters 95lb 5 burpees over the bar Teammates rotate when all 3 plates have been moved.
Part A Every 2 min for 20 min 1: 4 Rope Climbs 2: 60 sec Frog Stance/Head Stand/Press into Hand Stand Part B 4 Rounds for time: Suitcase Carry x 50m right side Suitcase Carry x 50m left side 10 KB Push Press or Strict HSPU 10 KB Front Rack Reverse Lunges
As a team of 2: 4 Rounds each of 12 Deadlifts (185/125) 200m Shuttle Sprint (50m) Rest 5 min Divide work between partners Row 60 cal 60 Burpees Row 40 cal 40 Burpees Row 20 cal 20 Burpees Score is final time.