by Anni | Sep 30, 2019
Don’t miss mobility class this Thursday night, Oct. 3rd, at 6:30pm!
WOD
Hang Snatch: 6 sets of 3 Building in Weight
Muscle Snatch: Building to a Heavy Triple
Bulgarian Split Squat: 4 x 15/Side
Super Set w/ Upright Rows, Empty Bar
4×12
4pm Kettlebell
Double KB
High pull
Snatch
Push press
3 rds 10 reps
Finisher
Tabata Swings
by Anni | Sep 29, 2019
A. 2K row
B. AMRAP 15:
– 20 med ball clean into wall ball shots 20/14
– 15 over-the-wall-ball burpees
– 100m run with ball
C. Midline: Cross chop 4×15/side
by Anni | Sep 27, 2019
8am Kettlebell
Part 1
4 TGU each side
Part 2
Goblet reverse lunge 10 reps
Max Pull ups
3rds
Part 3
DB/KB press 6 reps per side
Air squats 25
Part 4
25 swings
15 pushups
9am WOD
AMRAP (with a Partner) in 31 minutes:
– 8 Thrusters (155/105 lb)
– 6 Rope Climbs (15 ft)
– 11 Box Jumps (30/24 in)
– Partners alternate 400m sandbag run (45/25 lb)
10am Olympic Lifting
by Anni | Sep 26, 2019
Kelly
5 Rounds For Time
– 400 meter Run
– 30 Box Jumps (24/20 in)
– 30 Wall Ball Shots (20/14 lb)
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