4pmers getting it done.
**Announcements, etc…”
- Hook up your friends and get a rope! This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!
- RPM Member discount day! Got some more shopping to do? Well, this coming Monday, Dec 11th, we’re bringing back the 20% OFF Black Friday special for our members only. Visit our main site shop to check out all the goods! rpmtraining.com
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. 3-5 HSPU EMOM for 10 min; use the most challenging HSPU scale possible
B. 3 rounds for time:
- 25 GHD situps
- 50 walking lunges
- 800m run
CSPORT
A. 3 sets:
20 DB Bench Press
20 Wall Balls
400m Run
B. 3 sets:
20/15 Cal Row
15 Burpees
400m Run
C. 3 sets:
20 Alt. Step ups
20 KBS
400m Run
D. 3 sets:
15 Ab wheels
15 Knees 2 Elbows
400m Run
A. 8×5, kipping HSPU
B. 19:08 Rx
Class WOD
A: 3×5 strict, 4×3 strict+2 kipping, 3×2 strict+3 kipping HSPU
B: 18:30 Rx
Sorry Part B: 19:30ish…can’t remember too tired
Class WOD
A: complete (mixed strict and kipping)
B: 21:35 rxd
Class WOD
A. With 15# deficit 1-6 5 reps
7-8 3 reps
9-10 2 reps
B. 23:50 Rx
Class WOD
A). 3 kipping (1 abmat)
B). 28:56