Interval Day= Warm up Movements the 45min running clock… 15*12*9*6*3
Power clean 70/45kg
*10 Ring dips/Push up at 9min….
at 13min 5x max back squats @ 100/70kg 1 min on 1min off at 23min
at 26mins T2B pick a number and EMOMx 7 Row, Bike, Burpee to the 9min mark once finished WOD 1
A reminder that this afternoons 6:15pm class and Saturdays will be dedicated to the Open WOD’s.
Hero= Loredo 6 rounds for time 24 squats
24 Push ups
24 Walking Lunges
2 rope climbs
Remaining time Muscle up practice
Interval Day= Warm up movements, For time 5 rounds 20 KB swings (choose a weight you can do unbroken but be hard), 20 Wall balls 9/6kg, 200m run, 2 min rest.
Notice = The Strength & Conditioning area on Monday’s & Friday’s will not be available to our members until 5:45pm, as that area will be used for the new teens classes. Any questions, please feel free to message us on fb.
Skill = 15mins Pull ups, Pistols build to a max 5 rep set of weighted pull ups and pistols (pistols 5 per leg)
Strength – 20mins to build up to max hang snatch (take your time building in weight).