Gym is closed until further notice.
Today’s Home WOD
5RFT
5o D/U’s or 75 Tuck Jumps
30 Alt. DB/ KB Snatches
30 Goblet Squats
Snatch Grip Deadlifts 15 Min to work up to a heavy 3 2 rounds 15 Bar Muscle Ups 30 Deadlifts 225/155 60 Wall Balls 20/14
Happy Birthday Coach Matt!!! 2 RDs 10 BB Snatch Grip High Pull 10 BB Power Snatch 10 BB Hang Sq. Snatch EMOM x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (70-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (80-85%)…
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*
Strength/Skill – Power Snatch 4 RFT 15 – K2E 20 -Power Snatches 95/65 25 Jumping Lunges
WOD: 5 RFT- 30 Min Cap 400m Run 500m Row 20 KBS 70/53 Strength: Max Clean and Jerk (you should be squatting for the heaviest weight) 65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…
Labor day Hours: 8 and 9am only! 12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top 16 min AMRAP 40 Alt. DB Snatch 50/35 40 Pull Up 30 DB Burpee 30 C2B Pull Ups 20 Devil Presses 50/35 20 Bar Muscle…