3 Different Classes = 3 Different WODs
8 AM:
PRIMER:
EMOM x 8
Min 1: 40s Cal bike
Min 2: 3 Muscle Snatches + 3 Pwr
STRENGTH:
2 TnG Snatches EMOM x 5
9 am:
PRIMER:
EMOM x 8:
Min 1: 40s Cal Bike or Row
Min 2: Muscle Snatch + SGPP + OH + Snatch Balance + Hang Squat Snatch
STRENGTH:
3×3 High Hang Snatch + 3 Hang Snatch + 3 Low Hang Snatch
10 am :
PRIMER:
600M Run
20s Dead Hang | Floor Sweeps
5 KTC | Frankensteins
5 KTE | High knees
5 T2B | Butt kickers
600M Run
8 am Class: WVG E5:
21-15-9 | Cal Bike| Snatch @ 95/65
Time Cap 10 Minutes
9 am Class: WVG E6:
1 Rep Max Snatch
Time Cap 15 Minutes
10 am Class: WVG E7:
25 T2B | 1.5 Mile Run | 25 T2b | 1.5 Mile Run | 25 T2B
Time Cap 30 Minutes
8 am: We will run this in 2 heats with all the same barbells, women’s barbells, adapt and overcome.
You’re welcome to stay for all 3 classes. Please check in on mindbody.
Dumbbell Version:
21-15 9
Cal Bike
Double DB Snatch @ 35/20
Bulletproof Shoulders:
21-15-9
Cal Bike
Sumo Deadlift High Pull @ 75/55
No Equipment:
21-15-9
Burpees
10M Shuttle Runs