09/25/2019

WOD

“Fight Gone Bad!”
Three rounds of:
Wall-balls (20/14) (Reps)
Sumo deadlift high-pull, (75/55) (Reps)
Box Jump (20″) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

1 minute rest between rounds

09/24/2019

WOD

Three rounds for time of:
35/20 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35/20 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

09/23/2019

WOD

Perform the following tests:
L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

09/21/2019

9:00 AM Class

WOD

“Batman and Robin”
In teams of 2
10 Rounds each person:
One partner hangs from a pull-up bar
while the other partner
1 Rope ascent
5 Clean and Jerks (135/95)
10 Burpees

10:30 PM Barbell Club

Muscle snatch 3×3
3-3-3 @ 1:30
add weight/round
3 Position Snatch (top down)
High H+Mid H+Floor
5x(1+1+1) @ 75% of 1rpm
Front squat 4×3 @ 51X1
3-3-3-3
Start @ 65-70%
add weight/round
(no bouncing)