Tuesday Workout: Lunge/Pull-up, Power Snatch and Rowing

Reminder: We have a normal class schedule through Wednesday, an abbreviated schedule on Thursday (see below), and one class at 4PM on Jan 1!  Enjoy the Holidays!

STRENGTH

A1.  Double Overhead* Kettlebell Lunge x 20 (10/side) x 3 sets, rest 30 seconds

A2. Chest to Bar Pull-up x 10-15 x 3 sets, rest 90 seconds

*Scale to Front Rack Kettlebell Lunge if necessary

Notes: A1 and A2 are supersets.  Scale chest to bar pull-ups so that you are able to complete an unbroken set each time. If you are unable to do 5+ kipping or strict pull-ups, scale to single arm dumbbell rows (10/arm as heavy as possible for 3 sets)

WOD

Level 1

3 Sets for Time:

  • Dumbbell Snatch x 10 (5/side)
  • Box Jump Step Down (18/12) x 15
  • Row x 250m

Level 2

4 Sets for Time:

  • Power Snatch (95/65) x 10
  • Box Jump Step Down (24/20) x 15
  • Row x 250m
Please Note Our Holiday Schedule Changes
  • Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
  • Thur 12/24: OPEN GYM from 12-2pm (not a coached session, but you can come in to work on whatever you want)
  • Fri 12/25: Closed
  • Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
  • Sun 12/27:  All Classes on (including Comp Class)
  • Mon 12/28: Regular Schedule
  • Tues 12/29: Regular Schedule
  • Wed 12/30: Regular Schedule
  • Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
  • Fri 1/1: New Year’s Day Workout at 4PM Only
  • Sat 1/2: Back to Regular Schedule

Be sure to check our online Scheduler for up-to-date schedule information. Thanks!

5 thoughts on “Tuesday Workout: Lunge/Pull-up, Power Snatch and Rowing

  1. 30# kbs, 10 c2b
    11:53rx

  2. 30# kbs, 10 C2B
    WOD: 14:04 @85

  3. 20# kb, 10 pullups
    WOD- 9:21 (3 rounds)

  4. A1: 15# KBs
    A2: 5 C2B PUs
    WOD: 12:36 @ 55#

  5. A1: OHS x10
    A2: BB Row x10
    65, 75, 85#

    WOD: 13:35 – 85#, 20″ Box Step Ups, 200m Run

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