WOD

Snatch

1x1x1x1

then,

10 Min AMRAP:
​-30 Double Unders
-15 Power Snatch(75,55)

WOD

5 Rounds:
-20 OHS (95,65)
-20 Wipers (total)
-20 Wallballs (20,14)
-20 Russian Twists

WOD

21-15-9

-Deadlifts (155,105)
-Hang Cleans
-Push Press

**anytime you drop the bar, 5 OTB Burpees

​-Core Focus to follow!

WOD

-100 Double Unders
-50 Sit-ups
-100m Row
-75 Double Unders
-40 Sit-ups
-200m Row
-50 Double Unders
-30 Sit-ups
-300m Row
-25 Double Unders
-20 Sit-ups
-400m Row
-15 Double Unders
-10 Sit-ups
-500m Row

”HOPE”
3 Rounds for TOTAL REPS in 17 minutes:
- One minute of Burpees
- One minute of Power Snatch (75/55)
- One minute of Box Jumps (24/20)
- One minute of Thrusters (75/55)
- One minute of C2B Pull Ups
​*Rest one minute at the end of each full round*

Class Times: 8:30,9:30,10:30


Come join us for an awesome WOD!!!!

WOD

-1000m Row
-50 KB Swings(53,35)
-40 Goblet Squats
-30 T2B
-20 Thrusters (115,75)
-10 Pistols (each leg)
-20 Thrusters
-30 T2B
-40 Goblet Squats
-50 KB Swings
​-1000m Row

WOD

Deadlifts
3x3x1x1x1

then,

“Diane”
21-15-9

-Deadlifts (225,155)
-HSPU

WOD

800m Run
6 Rounds:
-5 OTB Burpees
-10 Shoulder to Overhead (115,75)
-400m Run
-4 Rounds:
-5 OTB Burpees
-10 STO
200m Run
-2 Rounds:
-5 OTB Burpees
-10 STO