1.24.20

For Time: (With a Broski or Homegirl)

40 Power Snatch (95/65)
150′ SA DB OH walking Lunge (50/35)
30 Power Snatch (135/95)
150′ SA DB OH walking lunge (50/35)
20 Power Snatch (155/105)
150′ SA DB OH walking lunge (50/35)

*20min Time Cap

1.22.20

12mins of Pull-up or MU Skill work

On a 20min Clock Complete 1 set every 5mins:

100m Run
5 MU (can do ring or bar)
20 Wallballs (30/20)

*Rest with remaining time left
*Modify as needed (8 C2B sub for MU)

1.20.20

Classes for Today:

6am
12pm
4:30pm

8×3 1 1/4 Front Squats
*Moderate weight for all sets (1-2 weight changes)

10min AMRAP:
10 KB Swings (53/35)
10 Air Squats
12 Push Ups

*modify as needed

1.17.20

Open Gym for Jan 18th will be from 9am-11am only! If available head out to CFDI for the thROWdown Event benefiting the South Carolina Special Olympics.

For Time (with a partner)

30 Clean and Jerks (135/95)
150 DU
30 Clean and Jerks (155/105)
150 DU
30 Clean and Jerks (185/125)
150 DU

*24min Time Cap
*Partners Split Reps as needed