Strength:
Push press 3-3-3-3-3
W.O.D.:
On the minute for 15 minutes:
2 power cleans & 10 double unders
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 9AM CLASS TODAY!! Strength: Push Presses 5X5 close to your 5RM AMRAP 4: Buy-in:…
Strict Press: 5X3 @ 70% “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps 6 minutes to find 1-rep-max clean and…
0:00-5:00: 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Squat Snatch 1 Snatch Balance 10:00-20:00: Hang Squat Snatch *Build to a heavy single* 8 min AMRAP 10 Power Snatch 75/55 10 T2B 30 Mtn. Climbers
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U