Notice: The following classes have been cancelled due to the large amount of Wolves attending Two2Tango; Friday 6:15pm and both Saturday classes.
Strength Complex: Power clean + push jerk
WOD: For time
30 S2O 60/40
30 Front rack lunge
*every drop 10 CTB penalty
Gymnastics: HSPU 3×10 quality alternate with Pistol squat 3×10
Gymnastics: TTB, Pull Up, CTB practice
WOD: TTT WOD 20min EMOM
Work 1min, rest 1min
5 Power Snatch 50/30
10 Front Rack Lunge
In remaining time complete as many over bar burpees as possible.
Score = Number of burpees
Strength: Front Squat 4×2 @ 80%. This will also be an opportunity for ttt athletes to practice the ladder according to your division.
WOD: 15min time cap
30 thruster 45/25
30 pull ups
20 thruster
20 pull ups
10 thrusters
10 muscle ups
Notice: The following classes have been cancelled due to the large amount of Wolves attending Two2Tango;
Friday 6:15pm and both Saturday classes.
Strength: Power Snatch 4×2 @ 80%.
WOD: 12min AMRAP
10 Wall balls 9/6
10 power snatch 60/40
10 burpees
MetCon: 3 min intervals,
3min to complete a 400m run
3min to complete 400m row
3min to complete 25cal AB.
When finished movement rest the remaining time.
2 rounds
WOD: For time
21-15-9
OH squats 50/30 35/25
Box jump
Strength: Bar Complex; 3x Deadlift – 2x Hang Clean-1x Front squat
WOD: For time
50 wall balls 9/6
50 cal bike or row
50 TTB
50 Hang cleans 70/50-50/35
50 cal bike or row
50 Deadlifts 70/50-50/35
Conditioning: Start 1 rep in 1 min then2 reps per min etc.…continue until reps can’t be completed in a min
Choose from the following movements
Muscle up/CTB/Pull-up
WOD: 4 rft
10x KB snatch 28/20-24/16
15x KB swings
50 Double unders
Strength: Front squat 6×4 @ 75%
WOD: For time
21-15-12-9
Front squats 70/60 50/40
Pull-ups
Strength: Power snatch 6×4 @ 75%
WOD: 15min AMRAP
5 Power snatch 60/40
10 burpees
200m run
