Dumbbell snatch 30 left, 30 right 5 Rope-climb Dumbbell snatch 20 left, 20 right 5 Rope-climb Dumbbell snatch 10 left, 10 right 5 Rope-climb
Five Rounds 15 Pull ups 30 Push Ups 45 Sit ups
Rest Day Gym Closed today
Power clean 21 reps 155lbs Run 800 meters Power clean 15 reps Run 800 meters Power clean 9 reps
Term 4 Week 9 Warmup: 5 burpees => 2 wall walks => precision jump => fast feet x 10 => 25-meter sprint => 25-meter jog WOD: 3 x 5:00 AMRAPs, rest 2:00 in between 8 hang squat cleans, 8 push presses 16 mountain climbers Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions [...]
Term 4 Week 9 WOD: Team: 2 people in a team Wod 1: Max Push-ups in 3 minutes One person performs push-ups one holds plank Wod 2: Max Pull-ups in 3 minutes One person holds onto bar while other performs pullups Wod 3: Max Shoulder to Overhead in 3 minutes One person holds bar in [...]