wod

Sean

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Upcoming Holiday Hours:

• Tuesday July 3rd – Evening class schedule: 4:30pm & 6:00pm CF Group Class only
• Wednesday July 4th – 8:00am & 9:00am only

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Monday July 2nd

Strength: Snatch

• Establish a new 1 rep max

  • Suggested rep scheme: 3-2-2-1-1-1-1-1

    • Increase as needed

• OR

  • Build over the same rep scheme and complete 5 singles at 80%

WOD:  7 min AMRAP

• 7 Snatch (115/75)

• 7 Box Jump (30/24″)

 

 

Genna

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Thursday June 28th

Strength: Snatch High Pull + Snatch

• Every 90 seconds for 15 minutes

WOD:  Every 4 minutes for 16 minutes (4 sets)

• 18/15 calorie row

• 15 Toes to Bar

• 15 Snatches (75/53)

 

Frank

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Wednesday June 27th

Strength:

• Strict Press + Push Press

  • 4 sets x (3 Strict Press + 3 Push Press)

    • Going up in weight, build to a max for the complex

WOD:  “Fight Club” – 3 rds for reps

• 1:00 Thrusters (95/65)

• 1:00 Power Cleans (95/65)

• 1:00 Box Jump Overs (24/20)

• 1:00 Pull Ups

• 1:00 Assault Bike Calories

• 1:00 Rest

 

Savannah

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Tuesday June 26th

Strength: Front Squat 3-3-3-3-3

• Build to a heavy set of 3

WOD:  Running

• 800 m run

• 600 m run

• 400 m run

• 200 m run

Rest time it takes to complete each run.