Friday July 19, 2019

SCHEDULE CHANGE:

CLASSES ARE CANCELLED FOR FRIDAY NIGHT (5:30pm) and SATURDAY AM (8:30am).

We apologize for any inconvenience! Please stay COOL!!


FRIDAY FUN DAY!


Open WOD 17.1


For Time:

10 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs


Time Cap: 20 minutes

Athlete must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs.



26 views0 comments

Recent Posts

See All

Skill 4-count Deficit push ups 4x8 Strict Pull ups 4x8 WOD 6 Rounds of 12 Back loaded Lunges (55/75) 10 Back Squats (55/75) 8 Hanging Twisting Knee ups 6 KB High Pulls (35/

ABVENT 25 Flutter Kicks 50 Bicycles 75 Vertical Scissors 100 Alternate Knees to Elbows Skill 5-rep max push Jerks WOD Buy in: 25 Double Unders Then, 21*18*15*12 9*6 of: Push Presses (65/95) *8 Devil D

WOD 3 Times (Rounds) 6-min AMRAPS 6 Bent Over Rows (65/95) 6 Power Snatches (65/95) 6 Overhead Squats (65/95) 2 min Rest between AMRAPS ABVENT 1 min plank :30 secs rest 1 min 6" hold :30 secs rest 1 m