7.7.2021
6:30 pm is weightlifting class – its geared for all levels and a GREAT way for beginners to get more work in on the Olympic Lifts!
Warm-up
400 m Run
15 Banded Good Mornings
15 Band OHS
5 inch worms
10 Leg kicks each side
Empty bar:
10 Good mornings
10 deadlifts
15 Banded Good Mornings
15 Band OHS
5 inch worms
10 Leg kicks each side
Empty bar:
10 Good mornings
10 deadlifts
Deadlift (3@70%, 3@80%, max @ 90%)
Metcon (Time)
Partner Wod (2 people) – break it up however you want
For Time
1. Row/bike/ski 100 Calories
2. 100 Wall Balls 20/14
3. 200 Sit Ups
4. 1 Mile run
For Time
1. Row/bike/ski 100 Calories
2. 100 Wall Balls 20/14
3. 200 Sit Ups
4. 1 Mile run
Bonus Abs
40 alternating leg grabs
80 flutter kicks
80 flutter kicks
Metcon
Weightlifting 6:30pm
Snatch
3×3 Hang Power 60%
3×2 Hang Squat 65%
2×2 Power Snatch 70%
2×2 Snatch
Snatch
3×3 Hang Power 60%
3×2 Hang Squat 65%
2×2 Power Snatch 70%
2×2 Snatch
Snatch Balance (3×5 From the Rack)
Snatch (3×3 each set gets heavier)