Reminder: Please show up to class at least 10 minutes early and sign a waiver if it is your first time.
SKILL
One Arm Dumbbell Snatch
WOD
Level 1
AMRAP 10:
- Wall Ball to 9′ Target (14/10) x 15
- Dumbbell Snatch (30/20) x 10 (5/arm)
- Burpee + Box Step Up (20/12) x 10
Level 2
AMRAP 12:
- Wall Ball to 10′ Target (20/14) x 15
- Dumbbell Snatch (55/35) x 10 (5/arm)
- Burpee Over the Box Jump (24/20) x 10
Announcements
- Chris Garay will be hosting a kettlebell seminar on September 8 from 9am to noon! Register here, or visit the Facebook event for more details (registration info also included in FB event).
Hotel WOD: Tabata Tuesday
air squat, push up, sit up
300ish reps
Lvl 2: 3 rds + 31
WBs @14#, dbl @ 30#, BJ @ 12/15″?(rds 1&2 jump over, rd 3&4 jump up)
Dad. You beat me by 2 reps.
12 min: 3 rds + 20 (8#wb, 15#db, 20″ box step up)
4 + 12, 45# dumbbell was all that was left.
324# squat PR!
3 RFT
10 DL 225
10 dead hang chest to bar
50 double unders
6:23
3+25
3 + 29rx and 24″ box
4 + 6 (30# DB)
4+20 (30#)
3+35 @ 45 db
5+2 Rx’d
4 rds. 10# wb, 25# dumbell.
4 + 20 rx
4rds + 5 – subbed 30″ box step-ups for jumps, everything else Rx
3 rds + 29 – 20# WB, 45# DB, 30″ Box
4 + 20 @ 30# db
4+6 45# DB
6
4 rounds + 15
Modifications: 12lb Wall Ball, 20lb DB
4+19 w/ 30# db