Archive for category: WOD

WOD
Amazing “Grace”
30 Clean & Jerks for time (135/95)

How our evening event will work.

Doors will open at 5:30pm and we will start the first round at 6pm, we will go in rounds of 5 people at a time until everyone is complete. NO 6:30pm class.

Please dress in Pink, we will have a prize for the most decorated participant!

Invite friends and family to come out and cheer you on! This will be a high energy fun event!

Morning class time will remain the same times for those who can’t make it to the evening.

Warm-up
Group Dynamic/ speed work

Strength
Push Jerk/ Split Jerk
3/1-3/1-2/1-2/1-1/1-0/1

WOD
6 Sprints
20 KBS (62/35)
15 Box Jumps

Strength
Front Squats
3-3-3-3-3-3

WOD
100 DU’s
15 C2B
20 Box Jumps
25 Hang Power Cleans
30 WB
25 Hang Power Cleans
20 Box Jumps
15 C2B
100 DU’s

Strength
Weighted Pull-ups/ Strict
5-5-5-5-5

Ring Rows to scale 2:1

WOD 14:00min AMRAP
10 T2B
8 Burpees over box w/ slam ball
35 DU’s

Skill/Strength
Snatch Complex
(Snatch High Pull +hang snatch high pull +hang power snatch+snatch balance+OHS)

WOD
4:00min AMRAP
-6 Bench Press (75%)
-33 DU’s

Rest 2:00min

4:00min AMRAP
15 KBS (62/35)
10 Ring Rows

Rest 2:00min

4:00min AMRAP
20m reverse bear crawl
12 Tuck Jumps

Score= Total rounds Complete