December 6, 2017 Josh Rogers

Running game

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

Comments (6)

  1. Scott L

    Class WOD

    A: 3×5 strict, 4×3 strict+2 kipping, 3×2 strict+3 kipping HSPU
    B: 18:30 Rx

  2. BenE

    Class WOD

    A. With 15# deficit 1-6 5 reps
    7-8 3 reps
    9-10 2 reps
    B. 23:50 Rx

Comments are closed.