Tuesday October 25, 2016

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(Masha and Alison have joined our classes and look at these ladies go! )

Register for Classes on Mindbody, Post Scores to Whiteboard, and Check-in on Facebook

Strength:

High Hang Power Snatch

3-3-3

**Complete all sets @ 50% of your 1RM Snatch

Hang Squat Snatch (from the low hang)

3-3-3

**Complete all sets @ 65% of your 1RM Snatch

Squat Snatch (from the floor)

5-5-5

@ 75%, 80%, 85% of your 1RM Snatch

 

Level 2 WOD:

AMRAP in 18 minutes:
4 Bar Muscle-ups
8 Power Snatch (115,75)
16 Box Jumps (24″,20″)

 

Level 1 WOD:

AMRAP in 18 minutes:
4 Wall Jumps (Small)
8 Power Snatch (75,55)
16 Box Jumps (24″,20″)

 

BOOTCAMP:

 

AMRAP in 18 minutes:
1 Rope Climb
2 Wall Jumps (Go for the big one if you can)
3 Tire Flips
400m Run

Level 2 MODS:

MOD 1: BMU (4 C2B Pull-ups + 4 Ring Dips)

MOD 2: BMU (4 Chin over pull-ups + 4 Band Ring Dips), PS (95,65)

 

Level 1 MODS:

MOD 1: Jump to Support on Wall, PS (45,35), Step-ups (24″,20″)