Mon and Wed 7PM classes
Warm up:
2RDs at easy pace
10 Banded tricep pull downs
200 m run
15 Air Squats
6 Min EMOM
6 Strict Pull Up (6 Supinated ring rows w/1 sec pause at top)
For time –
60 Cal Row
80 Wall Ball 20/14
100 D/U
40 Cal Row
60 Wall Ball
80 D/U
20 Cal Row
40 Wall Ball
60 D/U
*22 min Cap*
Strength: Power Cleans 75x3x2 80x3x2 85x2x2 WOD: 12 Min AMRAP 3 Power Cleans (155/115) 9 Box Jumps (24/20) 15 Double Unders (2 to 1 Singles)
Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12 Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.
Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20
EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….
25 Min AMRAP- 10 Push press 115/85 10 KB Swings 70/53 10 Box jumps 24/20
E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65