Protected: WOD/Blog

5:45am + 9:15am
Core Tabata:
12 Rounds (6 minutes) of
20 sec on 10 sec off
1. T2B
2. Mountain Climbers
3. Russian Twists
4. Sit ups

Rest 6 minutes

12 minute AMRAP
12 Burpees
30 Mountain Climbers
7 HSPU

Rest 6 minutes

3 RFT
200m Run
12 Power Snatch 45/30
6 Burpees over the bar

Afternoon classes – 19.4 – Theme is Gangstah

Tech:
10×1 Clean and Jerk
To be performed as a Squat Clean and Split Jerk – working at a challenging weight, but not so heavy to compromise technique… so check the ego at the door…. (mostly a note to self – Frenchy)

WOD
18 min AMRAP
12 Pull-ups
9 Hang Cleans 75/50
30 Double Unders

Ring Muscle Up or Butterfly Kip Progressions

Starting with positions on the rig/rings then:

7 min EMOM
Muscle Up/C2B/Pull Ups

Choose a rep range you can consistently hit for every round.

21 min AMRAP
5 Thrusters 60/40
5 Power Snatches
3 OHS
3 L-Sit Pull-Ups
1 Squat Snatch
1 Strict Ring Muscle Up