* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class.

WOD:

1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Alternate, Pistol Squat/Movement of Choice

Pick a rep count you can maintain for all movements. Don’t shred your hands on the Bar Muscle-ups. Work on any variation of the Pistol Squat, no more than 5 reps/leg. Movement of Choice can be anything, keep the volume low, focus on the skill/technique of the movement.

2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90 seconds between lifts. Doubles are not Touch and Go. All reps should be full Squat.

3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90 seconds between lifts. Doubles are not Touch and Go. All reps should be full Squat and Split Jerk.

4) “Isabel”- AQAP:

30 Snatches 135/95

This can be any type of Snatch, Power, Squat, etc. If you’ve recently done “Isabel” at one of the competitions, you may do “Randy” instead if you’d rather not do “Isabel” again. “Randy” is 75 Power Snatches for time at 75/53.

5) Kettlebell Turkish Get-up: 3 x 3/side

Rest 90 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets.

7) Hip Thrusts: 4 x 10

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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