WOD

10×1 first pull hang snatches Try to increase lbs every set. 3×3 snatch grip push press + overhead squats 3 minute amrap Burpees 2 minute rest 5 minute amrap 30 double unders 15 power snatches (75/55) Anyone can do the competitors wods. As you can see from the last two days posts that a majority […]

3 minute amrap Burpees Rest two minutes 5 minute amrap 30 double unders 15 power snatches(75/55) Remainder of class Gymnastic work Kipping/butterfly etc…

1. 15 minutes to find 1RM Clean and Jerk 2. 15 minutes to find 1RM snatch 3. 5×3 front squats 75% of 1RM 4. 3 rounds 1 minute max rep front squats (135/95) 1 minute max rep HSPU 1 minute max rep kb swings (53/35) 1 minute max rep pull ups Rest 1 minute between

1. 15 minutes to find 1RM Clean and Jerk 2. 3 rounds 1 minute max rep front squats (135/95) 1 minute max rep HSPU 1 minute max rep kb swings (53/35) 1 minute max rep pull ups Rest 1 minute between rounds

Anyone left who has not done the open WOD 13.1 who has signed up needs to be here at the above times. Anyone that wants to re do the WOD please show up as well. Those of you who did not sign up for the open, don’t worry you will be doing this wod at

Make sure you log into your profile and submit your score. We validate them for you. If your don’t remember your score or have any questions email us. They have to be in by Saturday so we can validate them for Sunday.

21-18-15-12-9-6-3 Plate GTO (ground to overhead) 45/25 5 burpees, 12 wall ball shots between rounds

Change of plans! If you signed up for the open then please come in today starting at 3 30 to 6 30. We need more than one coach to judge and count your reps. That can only happen today! Good Luck!!! Matt

“Barb” 3 rounds of “Barbara” 20 pull ups 30 push ups 40 Sit ups 50 squats 3 minute rest between rounds.

Fitness Games Open 13.1 (demo video) Workout 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 lbs 30 Burpees 30 Snatch, 135 / 75 lbs 20 Burpees 30 Snatch, 165 / 100 lbs 10 burpees Max rep Snatch, 210 / 120 lbs