Wednesday10/31/18 Happy Halloween

Happy Halloween

there will only be a 6 am, 8am & 11 O’clock  class scheduled

CANCELLED CLASSES 4:30 &5:30

 

WARM UP

Cardio Ramp Up – Shoulder and Back Focus”

On a bike or rower, complete 5 intervals of:

0:50 Easy 0:10 Hard

Then, complete 3 rounds not for time of

: 5/5 Windmills

5/5 Cross-body dumbbell muscle snatch

 

With an empty bar barbell

2 Rounds:

3 Clean grip deadlifts

3 Hang muscle clean

3 Front squats

3 Push jerks

3 Split jerks

 

CLEAN PULL + CLEAN, CLEAN PULL + CLEAN AND JERK

Warm Up Sets: EMOM for 4:00 (4 sets):

1 Clean pull + 1 clean

*Build up in weight Working Sets:

Every 3 minutes for 12:00 (4 sets):

1 Clean pull + 1 clean

Rest 0:40

1 Clean pull + 1 clean & jerk

*Go by feel

WOD

21-15-9 Reps for time:

Squat clean (115lbs/75lbs)

Chest to bar pull-ups

 

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