Monday, 3-24-20
Check your email for today’s WOD
Check your email for today’s WOD
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
Strength/Skill: Box Jump Practice Video on Box Jump Efficiency 18min AMRAP 9 Toes to bar 12 Push presses 115/85 15 Box jumps 24/20
Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
Strength/Skill – Hang Power Snatch 20 mins to WORK UP to find a 5 RM…A 5 RM will be a light load. Hands do not leave bar until 5 reps are completed. For time: 10 Deadlifts (225/175 lbs) 20 Chest to Bar Pull-Ups 40 Wall Ball Shots (20/14 lb) 8 Deadlifts 16 Chest to Bar…
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.