Tuesday, November 3
WOD
All class will be held indoors on Tuesday. The outdoor area got damaged in the winds and will need to be repaired before holding outdoor classes. Thanks for your understanding!
Happy Birthday Gerry Spelman!
Warm-up:
10 Leg Swings
10 Passthrough
10 Spiderman lunge
5 Yoga pushup
5 Power snatch+OHS+Hang squat snatch w/ PVC
4 Deep squat complex
5 Push press w/ BB
6 Reverse lunge w/ BB
3 x thru of complex w/ BB
Run 150m
WOD:
A) Every :90 for 12 min (8 sets)
Power Snatch + Overhead Squat + Hang Squat Snatch
Build every 2 sets.
B) 8 Minute AMRAP:
Run 300m
8 Push press (105/75#)
8 Front rack lunge (105/75#)
Home WOD/Zoom:
A) EMOM x 12
2 Broad jump
DB snatch R
2 Broad jump
DB snatch L
1 Wall walk up
B) ) 8 Minute AMRAP:
Run 300m
8 DB Push press ((50/35#)
8 DB Front rack lunge
Mobility:
1:00 Archer
1:00 Lizard
