Monday 6/29
SWOD
E2MOM x 12 MINUTES
1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
WOD
AMRAP x 12 MINUTES
5 Power Snatches (115/75)
15 Box Jump Overs (24/20)
25/20 Cal Row
Tuesday 6/30
SWOD
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Back Squat (1111)
**Keep loading moderate to moderate-heavy. Slight increase from last week.
WOD
EVERY 3:00 x 4 SETS
12 Front Squats (135/95)
12 Burpee Pull-ups
Wednesday 7/1
WOD
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 20 Alt DB Snatches (50/35)
MIN 3 – 15 Hand Release Push-ups
Thursday 7/2
SWOD
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Strict Press (1111)
**Keep loading moderate to moderate-heavy. Slight increase from last week.
WOD
4 RFT 50 Double Unders
15 Push Press (95/65)
10 Toes to Bar
Friday 7/3 – ADJUSTED SCHEDULE: 5:15PM last class of the day
SWOD
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Deadlift (1111)
**Keep loading moderate to moderate-heavy. Slight increase from last week.
WOD
3 SETS
21 Wall Balls (20/14)
15 Bar Facing Burpees
9 “Deadstop” Deadlifts (225/155)
-Rest 2:00 b/t Sets-
Saturday 7/4 – CLOSED FOR 4TH OF JULY
4th of July Home WOD
4 Rounds For Time
17 Walking Lunges
7 Burpees
6 Thrusters (135/95) OR Jumping Squats
*Home workouts continued to be made available to members in the Weekly Newsletter