4 sets
0-2min
15 Thrusters 95/65
ME Double Unders
2-4min
8-15 TTB
*choose a rep scheme that gets you off the pull up bar in at least 45s
ME Cal Row
rest 2min
*Score total DU and Cals
+
Mobility
Classes as scheduled today. Early morning folks, please drive safely and take your time!
———–
A. 3 sets 2 Pause Snatch Pull (1″, knee, hip, finish) + 1 Snatch
B. 5 sets Power Snatch + OHS + Snatch (2s pause in bottom of OHS and snatch)
C. C&J 5×3@70%
+
EMOM – 10
3 Burpees
6 CTB Pull Ups
9 Heavy KB Swings
*If you do not complete the required work in the minute, finish your set, rest the remainder of the following minute, jump back in and scale to 3, 5, 7 if needed.
**Make up any rounds you missed at the end of the wod
530am, 630am, 815am, and noon classes are canceled.
Stay tuned for noon/afternoon classes and possible open gym time.
——-
A. Push Press 3-3-3-3
B. Jerk Dip Squat 4×3 @85-95% Jerk
+
3 RFT
10 Power Cleans 135/95
25 HRPU
50 Air Squats
—-
Stuck at home WOD
1..15..1
Push Up
Sit Up
Air Squat
EMOM (skill work) – 12
Odd – CTB/Butterfly/kipping PU or Muscle Ups
Even – HSPU/HS walk/Wall climbs – Get on your hands
+
EMOM – 10
Odd – 10 (total) Front Rack Lunges
Even – 6-10 Burpee Box Jump Overs 24/20
+
Mobility
– Open the hip – couch stretch, banded Lunge
– Thoracic Spine Rollout w/KB or BB
A. Snatch – after 65% perform singles in increments of 3-5% until you reach a daily max
B. Clean & Jerk – after 65% perform singles in increments of 3-5% until you reach a daily max
+
For time
500m Row
400m Run
50 KB Swings 53/35
400m Run
4 Sets
6 Wgt/Strict Ring Dips
rest 15s
8 Barbell Bentover Row
rest 15s
40s ME Double Unders
rest 90s
+
1,2,3…10
Thrusters 95/65
*5 TTB and 100m Sprint after each round
