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Saturday, May 20, 2017

20
May
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Saturday, May 20, 2017

Schedule Reminder:  The 9:45 class is cancelled today.  The 8:30 is still on, so get up and get your fitness on!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
In Teams of 3 Perform AMRAP in 25 Minutes:

 

  • 150 Calorie Row
  • 125 Plank Knee to Elbow with feet on Rower Seat
  • 100 KB Swing
  • 75 Pull Ups
  • 50 Burpee
  • 25 DB Thruster
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
In Teams of 3 Perform AMRAP in 25 Minutes:

  • 150 Calorie Row
  • 125 Plank Knee to Elbow with feet on Rower Seat
  • 100 KB Swing
  • 75 Pull Ups
  • 50 Burpee
  • 25 DB Thruster 50/35
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

  • Split Jerk x 3 (Work up to 85%)

B) 4 Sets:

  • Snatch Balance x 3 (Work up to heavy 3)

Skill:
WOD:
In Teams of 3 Perform AMRAP in 25 Minutes:

  • 150 Calorie Row
  • 125 Plank Knee to Elbow with feet on Rower Seat
  • 100 KB Swing 55/35
  • 75 Pull Ups
  • 50 Burpee
  • 25 DB Thruster 65/40
Additional:
  • Mobility