1.) Pothole
30 minute AMRAP
Adding 1 rep to Hang Power Clean & Jerk and Hang Power Snatch each round
10 cal Assault Bike
5 Box Jump 24/20”
1 Hang Power Clean & Jerk 115/85lb
10 cal Row
5 Box Jump 24/20”
1 Hang Power Snatch 115/85lb
**If you want to complete squats during class today, you will be able to in place of WOD**
2.) 5 rounds
8 Bent Over Barbell Row
8 Floor Dumbbell Shoulder Press (use the rig to support back)
note: use weight that allows for sets of 8 without breaking
3.) 3 x 15 Reverse Hyper
4.) RomWod
Session 2:
– Snatch Balance 1-1-1-1-1
– 3 rounds for time
20 Ball Slams 50/30lb
20 Toes to Bar
– Back Squat 1 x 3@ 70%, 1 x 3@ 80%, 4 x 3@ 95%
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Justin Peterson
10+5 Box Jumps on first set/ 5 box jumps on 11th round
*Started on Rower
5
1
You win some, you lose some
Kenzie Christy
e2m10rds 150/125m ski sprint for consistency - 28-29.1 seconds
snatch balance up to 115#
2) 65# bar and 30#DB
core piece✅
nice active recovery
9
0
Theresa Rosenquist
5 of 7 Snatches**
** Sub’d w/ DB Cln (#25) & KB snatches (#18 R& #30 L) & B-SU. BS work: 6x5@70/90/110/130/140/140
5
0
Tom Fameree
1/9 c&j Rx
Now.That.Was.Fun
11
2