WODs

We will be at the box for both 9am and 10am classes.  Be ready to work hard!

30 seconds on, 30 seconds off of:

5 minutes box jumps
5 minutes wall ball
5 minutes double unders
5 minutes pull ups
5 minutes air squats
5 minutes burpees

Keep track of reps and post.

 

Strength
Power Cleans, 1 on the minute for 10 minutes (80% of best power clean)
Beginners work on technique from high hang

Metcon
3 Rounds for Time:
25 Chest to Bar Pull Ups
10 Deadlifts (275lb/185lb)
200m Run

Strength
Turkish Get Ups
10 Singles, Each Hand, progressing in weight with every successful attempt

Metcon
4 Rounds for Time:
400m Run
10 KB Snatches, Each Hand (53lb/35lb)
20 Sit Ups

Strength
Weighted Pull Ups
3,3,3,3,3

Metcon
Clean & Jerk,  (135lb/95lb)
10-9-8-7-6-5-4-3-2-1
*Perform one round of “Cindy” following each set of Clean & Jerk
(5 Pull Ups, 10 Push Ups, 15 Squats)

Strength
Bench Press
5 x 5

Metcon
10 Rounds for Time:
200m Run
5 Box Jump Burpees
Rest 30 Seconds between each round