Strength
Weighted Dip @ 20X1; 3-3-3-3; rest 2 min btwn sets
WOD
4 rounds:
Notes
Strength
Hang Power Clean + Front Squat + Hang Clean; EMOTM x 6
Split Squat @ 30X2; 4-4-4-4 per leg; rest 1 min btwn sets
WOD
AMRAP in 7 min:
Notes
WOD
6 rounds, once every 4 min:
During each rest interval do 2 muscle-ups, not for time.
Notes
Noon class is cancelled.
Hero Workout “Matt King”
Strength
Hang Power Snatch + Overhead Squat + Hang Snatch; EMOTM x 6
Back Squat @ 21X1; 7-5-3-7-5-3; rest 2 min btwn sets
WOD
AMRAP in 5 min:
Notes
Also, the noon class on Thursday is canceled. 6 AM, 9:30 AM, and all evening classes are still on.
Strength
Weighted Chin-Up @ 20X1; 4-4-4; rest 90 sec btwn sets
WOD
AMRAP in 5 min:
Repeat the AMRAP for a total of 3 times; rest 2 min btwn sets.
Notes
Strength
Shoulder Press + Push Press + Push Jerk; EMOTM x 7
Pistol @ 30X2; 5-5-5 per leg; rest 1 min btwn sets
WOD
AMRAP in 7 min:
Notes
WOD
“Cindy”
AMRAP in 20 min:
Notes
WOD
8 rounds:
During each rest interval hold a Planche progression for at least 5 seconds.
Notes
Reminder: There will be no noon class today. 6 AM, 9:30 AM, and all evening classes are still on.
Strength
Hang Muscle Clean + Forward Lunge x 2 + Hang Power Clean; EMOTM x 7
Front Squat @ 21X1; 7-5-3-7-5-3; rest 2 min btwn sets
WOD
AMRAP in 5 minutes:
Notes
Also, the noon class on Thursday is canceled. 6 AM, 9:30 AM, and all evening classes are still on.
