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
Category: WODs
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)
1.21.20
For score:
8min AMRAP:
12/10 Cal Row
6 Bar Facing Burpees
10 S2O (95/65)
*rest 3 mins
8min AMRAP:
15/12 Cal AB
6 Burpees
30 DU
*modify as needed
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
