We will be judging the Open Friday night and Saturday. We will be closed Sunday.
15 min EMOM
Min 1 – 15 Hollow Rocks
Min 2- :45 2-KB Front Rack March 70/53
Min 3- 20 Sit Up
Every 4 min for 24 min
12 DB Front Squat 50/35
12 Burpee over the DB’s
12 x 15′ Shuttle Sprints
* If you do not finish within the 4 min start over at the beginning*
Warm up: 2RDs at easy pace 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip High Pulls 10 BB behind neck snatch grip push press 10 Reverse Hypers 12 min EMOM 1 Snatch Grip Deadlift + 1 Above Knee Hang Power Snatch + 1 Below Knee Hang Power Snatch *start @40% 1RM Power Snatch and…
REMINDER: 6&7AM CLASSES. REGULAR PM CLASSES! Strength/Skill – 3 TnG Snatches x 5 AMRAP in 6 minutes: 20 KB Snatch – 10L/10R (35#/53#) 15 Sit ups (GHD is RX) 20 1-arm KB Thursters – 10L/10R (35#/53#) 15 Pike sit ups 20 1-Arm KB Swings – 10L/10R (35#/53#) 20 Lateral box jump-over Rest 2 minutes. Complete…
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row
Burgener Warm-up Skill – Snatch Balance W.O.D. 10/9/8/7/6/5/4/3/2/1 OHS 95/65 C2B PULL-UPS GHD SITUPS DOUBLE UNDERS
Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*
Strength: Pause Back Squats 3 X 5 reps @ 50% using a 5 second pause at the bottom Partner WOD As many rounds as possible in 20 minutes 10 Thrusters 65/45 10 Burpees 20 Partner Wall Ball sit-ups 50 D/U’s or 100 Singles together Teammate 1 starts with thrusters Teammate 2 starts with burpees Then…