WOD
Power Snatch 5×3
Snatch Pull (w/pause @ Knee) 5×2
Front Squat 3×8
Conditioning
5 Rounds
– Max Calories (Bike or Rower)
40 secs on / 20 secs off
4pm Kettlebell
Reps 15 10 5
1 arm swing L
1 arm swing R
H2H
Kb wallball
Then
5…1
Double Burpee DL
50m carry rack
50m carry farmers
Double cleans
We will have all scheduled classes today (Presidents’ Day)
EMOM 15
5 T2B & 3 Deadlifts (155,110)
For Time:
100 Double Unders
50 Goblet Squats (35,25)
100 Double Unders
50 Push-Ups
100 Double Unders
50 Butterfly Sit-ups
(20 Min Cap)
Open Gym 9am – noon
8am Kettlebell
4 rds, 45on 15off
– Jumping jacks
– Xbody Mountain climbers
– Kb swings
– Pushup w/ rotation
– Ring rows/ pull ups
– Plank
9am WOD
1/2 “Murph”
– 800m Run
– 50 Pull-Ups
– 100 Push-Ups
– 150 Air Squats
– 800m Run
10am Olympic Lifting
Skill: Handstand Push-Ups – 5 Max Sets
AMRAP 5:
– 10 DB Snatch (50/35)
– 20 Burpees
Rest 2 Min
AMRAP 5:
– 10 Single Arm Hang DB Clean and Jerk (50/35)
– 20 Wall Balls (20/14)
Rest 2 Min
AMRAP 5:
– 10 DB Snatch (50/35)
– 20 Burpees
Rest 2 Min
AMRAP 5:
– 10 Single Arm Hang DB Clean and Jerk (50/35)
– 20 Wall Balls (20/14)
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