STRENGTH - 12-MIN (E2MOM)

3x3s Pause Front Squat

WOD : 12-MIN EMOM

ODD MIN - 3 Snatches, then MAX HSPU

EVEN MIN - 8 Pull Ups, then MAX Burpees

SCORE = Total HSPU and Burpees

Rx (115/75) Rx+ (135/95)

STRENGTH : GYMNASTY

3 MIN TO COMPLETE... 

- 60 Strict Pull Ups +(20 Strict MU) 

At 3 MIN mark, if unable to complete, multiply the remaining reps by 2x and complete it with kip FOR TIME! 

(7 MINUTE TIME CAP) 

WOD : 13-MIN AMRAP

2:30 MIN to complete...

- 200m

- 20 Walking Lunges

- Max Thrusters (95/65)

** 1 MIN REST **

SCORE = Total Thrusters! 

RCFitness 8-WEEK CHALLENGE
 

MAX OUT MONDAY!!

UNDERWATER BODY FAT TEST TODAY!!

Optional WOD : 400m OH Carry For Time @ 100% BODYWEIGHT

** NUTRITION SEMINAR by Coach Courtney
@ RCF Renton 10am **

STRENGTH : Back Lunges 8x10

Work up to heaviest 5

WOD : For Time!

21-15-9

Power Snatch (95/65)

Bar Facing Burpees

**5 MIN REST**

12-9-6

Power Snatch (135/95)

Bar Facing Burpees

Scaled (75/55) then (115/75)