* Spring Clothing Order Here

** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

Pre Class:

1) 20 minute EMOTM:

Odd – 200m Run

Even – 4 Double Kettlebell Snatch + 4 Double Kettlebell Overhead Squats

You pick the loading for the Kettlebells, same weight for both movements performed as a complex. Scale run as needed to fit in the 1 minute window.

WOD:

2) Power Snatch + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 

3) Pause Overhead Squat: 4 sets of 2

Warm-up as needed. Start around 60% of your 1RM Overhead Squat. Pause for 3 seconds in the bottom of each lift.

4) AQAP:

27-21-15 Wall Balls 30/20

21-15-9 Power Snatch 95/65

15-9-3 Strict Handstand Push-ups

Extra Work:

5) Strict Muscle-ups: 10 minute EMOTM

Pick reps you can maintain for all 10 reps. If you can’t perform a Strict Muscle-up scale with assistance don’t do a Kipping Muscle-up.

6) Chest-to-bar Pull-ups: 50 for time

Keep track of time and sets to complete.

7) Strict Toes-to-bar: 4 sets of 10 reps

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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