Reminder: Thursday is our last bring-a-friend day of the year! Feel free to bring a friend (or two!) to any class! Make sure they sign up ahead of time by going here.
STRENGTH
OTM 10:
- Even Minutes: Power Snatch x 4 (135/95)*
- Odd Minutes: Strict Handstand Push-up x 5-7, Kipping x 6-8, or Handstand Hold x 30 seconds
*Aim for 60-70% of your 1RM – should be touch and go reps if possible
Scale to Hang Power Snatch if necessary
WOD
Level 1
AMRAP 6:
- Row x 150m
- Goblet Squat x 15
Rest 3 Mins
AMRAP 6:
- Run x 100m
- V-Up x 15
Level 2
AMRAP 6:
- Row x 150m*
- Overhead Squat (95/65) x 15
Rest 3 Mins
AMRAP 6:
- Run x 100m
- Toe to Bar x 15
*must re-set rower each round
95#/6 kipping hspu
3 + 90m
3 + 10 t2b
No Strength
AMRAP 1: 2+7 @ 55#
AMRAP 2: 5+12 (V-Ups)
Snatch: 65#; Handstand holds
AMRAP 1: 2+13 (mixture of 55 and 45# overhead squats)
AMRAP 2: 5 (v-ups)
3 + 9 (FS)
3 + 9
135 snatch. no drop
2-3 HSPU strict
4 rx
4 rx
Scaled HSPUs to 3x
Row/OHS: 3+130m
Run/T2B: 2+12 T2B