cara jones

9.20.22

400m Run
18 Power Snatch (95/65)
12 Bar MU

200m Run
12 Power Snatch (135/95)
20 C2B Pullups

100m Run
6 Power Snatch (155/105)
28 Pull Ups

*21min Cap

*Modify as Needed

Backsquats
5×8 (RPE 7)

8min AMRAP:
12 Russian KB swings (70/53)
12 Ab Mat Situps
24 DU

Reminder: Beach WOD @9:30am st. 28.5 on Sullivans

For Score:

7min AMRAP:

12 wallballs (30/20)
6 Burpees to 6” target

-rest 3mins

7min AMRAP:

6 Power Snatch (115/85)
12 Pullups

*Modify ad Needed

Reminder open gym this saturday is closed! Beach WOD on Sullivan’s Island st. 28.5 @9:30am!!!!

On a 30min Clock for total score:

1 set every 5 mins of:
400m Run
Max Calorie AB

*Modify as needed

Heads Up this weekend:

Beach WOD @9:30am at Sullivan’s Island Station 28.5 (NO OPEN GYM)

We will hangout afterwards for those who would like to stay!

6 sets:

1 Power Clean + 1 Squat Clean (RPE 5-8 on Power)

8min Alt Tabata:

– Ring Support Hold Top
– Deadhang from Rig (May add L-Sit)