Strength
15 Min EMOM-
0-4 min 1 Snatch 65-75% of 1 RM
4-8 min 1 Snatch 75-85% of 1 RM
8-15 min 1 Snatch 85+% of 1 RM
WOD
Buy-in
100 D/U
then..
6RFT:
3 Power Clean 155/105
6 shoulder to overhead
10 walking lunge (front or back rack)
* Barbell work must be unbroken. If bar is dropped before round is over
50 D/U’s must be completed before barbell can be picked up. You may drop the bar between rounds
and rest as needed but wod is FOR TIME ! *
Scale as needed
Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups
WOD: For Reps- 0:00-3:00 2rds Cindy(5 Pull Up 10 Push Up 15 Squats) 3:00-4:00 Power Snatch 135/95 4:00-7:00 2rds Cindy 7:00-9:00 Power Snatch 9:00-12:00 2rds Cindy 12:00-15:00 Power Snatch Strength: 3×10 Strict t2b 3×10 HR push up 3×10 GHD sit up *Scale as needed*
2 RDs 5 Hang BB Power Snatch 5 BB OHS 30 D/U 30 Mtn. Climbers 10 RFT 1 Power Snatch 155/105 2 OHS 155/105 3 Power Clean & Jerk 155/105 40 Bar Hops * 30 min Cap*
I am accepting catalog orders till Friday!! Bench Press 4×6 Partner WOD: 30 RFT 5 HSPU 4 Burpee to plate 3 KBS 70/53 2 TGU 45/30 100m Row
Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95
Christmas Party is Dec 16th. please sign up at the front desk. Strength: 8 min EMOM 3 Front Squats at 70% of 1RM 5RFT 12 Push Jerks 115/75 15 Pull Ups