motion is lotion
3 – 4 – 22 AMRAP 20 Run 250m 10 hurdles 20 inches 10 db snatch 50 / 35 Row 250m 10 hurdles 20 inches 10 db snatch 50 / 35
Classic Nightmare
WOD 3 – 3 – 22 AMRAP 12 3 squat snatches 115 / 75 6 burpees over the bar 9 ctb pull ups
Bed Time Story
WOD 3 – 2 – 22 1 min amrap 5 deadlifts ( heavy but unbroken ) 70-80% of 1RM max cals bike REST 2 MIN. 10 rounds
Miracle Leg Grower
3 – 1 – 22 A. Front squat 6 sets of 4 reps , sets 4 – 6 same weight. B. Thruster from the rack , 5 sets of 2 reps , sets 3 – 5 same weight. C. partner cash out AMRAP 15 One person rows 30 cals while other person does 25 handstand
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Fitness Challenge WOD
The dunk lady will be back to measure your body fat ! Bring a swimsuit and towel! Nutrition is the single most important thing for body composition. If you have been working out hard for a long time and not seeing the results you want , I guarantee you , you can fix this with
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Motion is Lotion
WOD 2 – 25 – 22 40 seconds on 20 seconds off rotate stations for 25 min Bike burpee row russian kb swing Situps
Shoulder to Overhead work
2 – 24 – 22 5 sets 3 push press + 1 split jerk B. Amrap 15 50 cal bike 50 dual DB shoulder to overhead
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The Recurring Snatch
2 – 23 – 22 6 rounds 3 snatch 135 / 85 15 wall balls 3 snatch 30 dubs
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Bar Tab
WOD 2 – 22 – 22 5 x 3 min Rounds Run 400m max bar muscle ups. scale with burpee pull ups. rest 3 min.
Power clean party
normal class times tomorrow. 🙂 WOD 2 – 21 – 22 A. 4 min EMOM x 4 reps power clean rest 1 min 4 min EMOM x 3 reps power clean rest 1 min 4 min EMOM x 2 reps power clean rest 1 min 4 min EMOM x 1 rep power clean B. 12
