WOD - Wednesday, 1.28.15

We did our best to brave the "storm" today. I hope the communication in regards to class cancellations and activations worked well for you. 

When you come to class on Wednesday, and I hope you ALL come to class on Wednesday, please make sure to take your member appreciation T-Shirt! Remember, these shirts are FREE, and exclusive. Please do not give it to your friends or family, these shirts are not for sale. We will be coming out with more merchandise soon.

The presale sheet will be at the desk for the new Wrist Wraps by the start of the 9:30 class.

Warm Up

20 PVC Pass Throughs

10 Squatted PVC Pass Throughs

10 Overhead Lunges

 

Strength:

In 25 minutes:

A. 3 sets of the complex:

1 Snatch Grip Behind the Neck Push Press+2 Snatch Balances+3 Overhead Squats

*anything more than the bar=1 set

B.  Build up to 3 Full Squat Snatches @80-90%

*Limit is 3 misses.  Focus is on technique today, not weight.

 

WOD

1 minute Kettlebell Clean & Jerks Left Arm (53/35)

        -rest 30 seconds-

1 minute Kettlebell Front Squats Left Arm

        -rest 30 seconds-

1 minute Kettlebell Clean & Jerks Right Arm

       -rest 30 seconds-

1 minute Kettlebell Front Squats Right Arm

       -rest 30 seconds-

1 minute American Kettlebell Swings

 

Fitness

Warm  Up

3 Rounds

10 Beat Swings

10 Burpees

10 Air Squats

10 GHD Sit-Ups

 

WOD

AMRAP 18

20 Hand Release Push-Ups

15 Goblet Squats (70/53)

10 Toes to Bar