TJ

  Work Out of the Day E2MOM x 16min (8 sets) Snatch 1.1.1 WOD For time: 10 Power Snatch 135/95 25 Box jumps 24/20 8 Power Snatch 20 Box jumps 6 Power Snatch 15 Box jumps 4 Power Snatch 10 Box jumps 2 Power Snatch 5 Box jumps Post to Wodify

  Class times 8am, 9am, 10am Work Out of the Day As an individual or In teams of two  “Glen” For Time:  30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees __________ Scaled version 1 For time: 15 Clean and Jerks 95/65 800m Run 5 Rope Climbs or 30 […]

Work Out of the Day For time: 5 x 50m Sprints Strength Overhead Squat 1-1-1-1-1-1-1 Post to Wodify  

Work Out of the Day Strength Push Press 3-3-3-3-3 Metcon Complete as many rounds as possible in 7 minutes of: 10 sumo deadlift high pulls 10 push presses Men: 135 lb. Women: 95 lb. Post to Wodify

  Work Out of the Day Metcon (no measure) Station 1- Sled Push/Pull 50′ Station 2- Heavy Farmers Carry Station 3- L-sit hold Station 4- Sandbag Carry 150/100 Station 5- L-sit hold Post to Wodify

  Work Out of the Day 5 rounds for time of: 300m Row or 300m Run 30 Sit-ups  3 legless rope climbs, 15-ft. rope  post to Wodify

  Work Out of the Day Strength Back Squat WOD Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Toes to Bar

  Work Out of the Day Build to a Heavy Hang Squat Clean (15 min) Then, Granite Games WOD#4 For time (8 minute cap) 3-6-9-12-9-6-3 Hang Squat Clean (135lb/95lb) Bar Facing Burpee Men use 135-lb. barbell Women use 95-lb. barbell

  Work Out of the Day  Every 2 minutes, for 30 minutes (5 sets): Station 1 – 45/35 Calories of Rowing Station 2 – Max effort weighted plank hold (45/25) Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run) Post to Wodify