Strength/Skill – Hang Power Snatch 60%x3, 65%x3, 70%x2, 75%x2x2
Workout of the Day
A.
Three sets of:
Bulgarian Split Squat x 10 (L) & 10 (R)
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes
B.
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Bulgarian Split Squat Demo
BOX RULES Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. KIDS. We love…
15 min EMOM- 1- 12 Dips 2- 12 Push Up 3- 4 TGU 25/10 15 min AMRAP 6 DB Clean & Jerk 40/25 9 Alt. DB Snatch 40/25 12 Reverse Lunges
2 RDs 10 Russian Swings 10 BB Thrusters 10 BB Hang Power Cleans EMOM x 16 Even- 4 Hang Power Cleans (Build in weight) Odd- 50 D/U 2:1 12 min Ascending Ladder by 5’s 5 Slam Balls 30/20 5 KBS 53/35 5 Single Arm DB Hang C&J 50/35
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill – Hang Squat Clean WOD 3 rounds: 1 minute of Hang Squat Cleans @ 50% of your 1 rm 1 minute of KB Swings…
Strength/Skill – Weighted Dips 15 min AMRAP 2 – Rope Ascents 18 – WB Shots 20/14 40m – Bear Crawl (From cone to cone 4x’s)
Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed