WOD - Tuesday, 2.17.15

It was cold today! It's going to be cold again tuesday. We figured we would program a running wod for tuesday. Just kidding.

Remember, Thursday is battle of the classes day. Details about scoring will come our with tomorrow's blog. The winning class will be receiving prizes! Rumor has it we might have some champagne to pop for the winners.

Friday is Friday Night Lights! Sign up at the front desk and don't worry about finding team mates, we got you.

Warm Up

Row 250m

5 Burpee Pull Ups

20 Lateral Hops

20 PVC Pass Throughs

10 Tuck Jumps

 

10 Empty Bar Power Snatch (practice touch and go rhythm)

 

Strength:

EMOM for 5 minutes:

7 Touch and Go Power Snatch

-rest 2 minutes and increase weight-

 

EMOM for 5 minutes

5 Touch and Go Power Snatch

-rest 2 minutes and increase weight-

 

EMOM for 5 minutes

3 Touch and Go Power Snatch

 

*Choose weights that are challenging but allow for continuous touch and go reps throughout.


 

WOD

AMRAP in 7 minutes:

3 Power Snatch (135/95)

3 Box Jumps (24/20)

6 Power Snatch

6 Box Jumps

9 Power Snatch

9 Box Jumps

12, 12

15, 15...

 

FITNESS

Inch worm to push up position

3 push ups

Walk with hands back to feet

x5

 

EMOM 10 min

30 DU

 

5 Rounds

Row 500m

20 Kettle Bell Swings (53/35)

15 sit ups