WOD

WOD: “Row your boat” For Time: 21 Push Press (95/65/55) 800 Meter Row 18 Push Press (95/65/55) 600 Meter Row 15 Push Press 95/65/55) 400 Meter Row 12 Push Press (95/65/55) 200 Meter Row 9 Push Press (95/65/55) *goal is sub 20 mins Cashout: Athlete picks 2 movies (doesn’t need to be core) and does TABATA
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Strength: Snatch complex (15 mins to work up to a heavy complex) 1 power Snatch + 1 Overhead Squat WOD: On the 2:30min x 6 Rounds: 6 Squat Snatches (135/95/65) 200m run *Score = Athletes will enter split times for all 6 rounds. The overall score will be the SLOWEST of the 6 rounds.
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*FUNDRAISER WOD $10 MIN DONATION REQUIRED IF COMING TO CLASS!
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Strength: Strict Press 15 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 15 MIN AMRAP 15 hang power cleans 135/95/65 15 bar facing burpees
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WOD #1: “But First” (leave 10 mins to complete) 3 rounds NOT for time 10 Box Jumps 30/24/20 25 pushups WOD #2: “Then This” On the 2:00 min x 5 rounds with a 2:00 min rest in between each round (20 min total workout) 50 double unders (50 singles is scalled) *max air squats with time remaining *score total amount of air squats
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