PM CLASSES ONLY!!!
Skill
pistols 4x8, 4 each
WODii
10 min AMRAP
3 Hanging Triplet (75/115)
5 Med Ball Clusters
7 Plate Sit ups (15/25)
Rest 2 mins
7 mi n AMRAP
3 Hanging couplet (65/95)
5 Med Ball Clusters
7 Plate Sit ups (15/25)
Rest 2 mins
4 min AMRAP
5 Hanging Power Snatches (55/75)
5 Plate Sit ups (15/25)
The
*Rest 2 mins between, change lbs
**Triplet=Bent Over Row, Shrug, HPSnatch
***Couplet=Pendlay Row, P Snatch
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!