*Gym Update 3/16/20 –  HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets – BB Cycling/Gymnastics:

Odd – 3 Squat Snatch + 3 Hang Squat Snatch

Even – 5 High Box Jumps

Build loading as deemed fit. Focus on constant movement on the barbell.

1b) 11:00 – 21:00 – Every 1:00 x 10 sets – BB Cycling:

Odd – 3 Squat Cleans + 3 Hang Squat Cleans

Even – 6 Alternating Dumbbell Split Jerk

Build loading as deemed fit. Focus on constant movement on the barbell.

2) 10 minute AMAP:

12 Dumbbell Thrusters 50/35

15 Toes-to-bar

75 Double-unders

Scale as needed.

Extra Work:

3) Band Resisted Supinated Ring Rows: 5 sets of 10-15

Rest 60 seconds between sides. Load as deemed fit.

4) Tall Kneeling Kettlebell Arnold Press: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as deemed fit.

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