1/26 Community WOD (10:00am)
3 Rounds for Time
400 Meter Row
15 Box Jumps (24/20)
20 Kettlebell Swings (50/35)
25 Air Squats
400 Meter Row
15 Box Jumps (24/20)
20 Kettlebell Swings (50/35)
25 Air Squats
Power Snatch EMOM
10 Minutes – Every Minute, on the Minute
2 Power Snatches @ 75-85%
2 Power Snatches @ 75-85%
1/26 Endurance WOD (7:45am)
3 Rounds for Time
800 Meter Row
20 Box Jumps (24/20)
25 Kettlebell Swings (50/35)
30 Air Squats
800 Meter Row
20 Box Jumps (24/20)
25 Kettlebell Swings (50/35)
30 Air Squats
Tabata Monday
Full Tabata of Each Movement
8 Rounds – 20 seconds of work, 10 seconds of rest
8 Rounds – 20 seconds of work, 10 seconds of rest
Tabata Double Unders
*Rest 1 Minute
Tabata Push Ups
*Rest 1 Minute
Tabata Box Jumps
*Score is total reps between all 3 rounds
Back Squat 5-5-3-3-3
Back Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 82.5%
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 82.5%
BMU Practice
20 Minutes of Bar Muscle-up Practice
ROMWOD
We’ll be closing out class with ROMWOD – CrossFit focused yoga
Mid-Week Grind
4 Rounds for Time:
500 Meter Row
10 Handstand Push-ups
50 Double Unders
500 Meter Row
10 Handstand Push-ups
50 Double Unders
RMU Practice
20 Minutes of Ring Muscle-Up Practice
30-15-30
4 Rounds for Time:
30 Double Unders
15 Hang Power Clean (95/65)
30 Sit-ups
30 Double Unders
15 Hang Power Clean (95/65)
30 Sit-ups