*RESERVE YOUR SPOT TODAY’S CLASS.
Hang Squat Snatch Ladder
– Start with approximately 60% of your 1 Rep Max Hang Squat Snatch
– Every Minute you will add 10/5# (guys/girls)
– You can attempt as many times as you would like inside of that minute
– Once you fail to complete inside the minute you are done
Then……
Black/Blue/Grey WODs
As Many Reps As Possible in 10 Minutes of:
5 Sumo-Deadlift Hi-Pulls, with KB (70/53) (53/35) (35/36) (26/18)
5 Chest-to-Bar Pull-Ups (5 Pull-Ups) (with Bands) (Ring Rows)
15 Double Unders (2 x Singles)
10 SDHP’s
10 C2B PU’s
30 DU’s
15 SDHP’s
15 C2B PU’s
45 DU’s
20 SDHP’s
20 C2B PU’s
60 DU’s
Continue the pattern upward for 10 minutes….
January “COOL” Board
***Make some goals for yourself for January
– Chrissi – 101 Consecutive Double Unders
– Justice – 24′ Handstand Walk
– V. – 1st Pull Up!
– Amy – 120# Split Jerk
– Courtney – 120# Split Jerk
– Angela – 100# Clean & Jerk
– Tony – 315# Split Jerk
– Andrew D. – 245# Split Jerk
– Steve H. – 215# Split Jerk
– Kasey – 215# Split Jerk
– Pete – 200# Split Jerk
– Jen – 105# Split Jerk
– Craig – 210# Split Jerk
– Alex – 240# Split Jerk
– Jess – 160# Split Jerk
– Wes – 250# Split Jerk
– Kristina – 100# Split Jerk
– Erik – 200# Split Jerk
– Christina – 100# Split Jerk
– Ben – 245# Split Jerk
– V. – 130# Split Jerk
– Ana – 105# Split Jerk
– Ashley – 135# Split Jerk
– Meghan – 170# Split Jerk
– Mike H. – 210# Clean & Jerk
– Mike H. – 215# Power Clean
– Christina – 115# x 2 Back Squat
– Justice – 100# x 2 Back Squat
– Dustin – 365# Back Squat
– Adora – 165# Back Squat
– Andrew J. – 340# Back Squat
– Brent – 155# Hang Power Snatch
– Angie M. – 130# Hang Power Snatch
– Chrissi – 130# Hang Clean & Jerk
– Shelley – 130# Hang Clean & Jerk
– V. – 120# Hang Clean & Jerk
– Kristina – 105# Hang Clean & Jerk
– Jodi P. – 100# Hang Clean & Jerk
– Kacey – 130# Hang Clean & Jerk
– Jess – 145# Hang Clean & Jerk
– Sheila – 130# Hang Clean & Jerk
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