4/25/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Squat Snatch Ladder
– Start with approximately 60% of your 1 Rep Max Squat Snatch
– Each Minute Complete 1 Squat Snatch, can attempt as many times as you want
– After each successful lift add 10/5# (guys/girls)
– Once you fail to complete inside the minute you are done
– Can pair up and change each others weights if you want

Then….

Black/Blue/Grey WOD

For Time:
21  – 15 – 9
Shoulders-to-Overhead (135/95) (95/65) (65/45) (45/35)
Chest-to-Bar Pull-Ups (Chin-over-Bar) (with Bands) (Rings Rows)
April “COOL” Board
***Make some goals for yourself for April

– Justin P. – 190# Thruster
– Shelly – 110# Thruster
– Claire – 120# Thruster
– Mike H. – 175# Hang Snatch
– Shelley – 110# Hang Snatch
– Kady  – 170# Hang Snatch
– Annette – 130# Hang Snatch
– Angie M. – 120# Hang Snatch
– Sheila – 105# Hang Snatch
– Christina – 80# Hang Snatch
– Kacey – 75# Hang Snatch
– Alex – 175# Hang Snatch
– Charissa – 115# x 3 Pauses Front Squat
– Justin P. – 245# x 3 Pause Front Squat
– Nick B. – 1st Bar Muscle Up!
– Charissa – 145# Back Squat
– V. – 68 Consecutive Double Unders
– Christina – 8 Consecutive Double Unders
– Austin – 280# Squat Clean
– Shelly – 150# Squat Clean
– Dustin – 275# Squat Clean
– Jim N. – 185# Squat Clean
– Shelley – 145# Squat Clean
– Jodi P. – 115# Squat Clean
– V. – 135# Squat Clean
– Dana – 180# Squat Clean
– Justice – 95# Squat Clean
– Angie M. – 180# Squat Clean
– Riley – 240# Squat Clean
– Kacey – 140# Squat Clean
– Ted – 1st Ring Muscle Up!
– Mark Ma. – 425# x 3 Deadlift
– V. – 235# x 3 Deadlift
– Angie M. – 300# Deadlift
– Jodi P. – 225# x 3 Deadlift
– Justice – 160# x 3 Deadlift
– Kacey – 265# Deadlift
– Rebecca – 195# x 3 Deadlift
– Nick B. – 1st Ring Muscle Up!
– Michelle – 252.5# Deadlift
– Ayah – 175# Deadlift
– Rebecca – 135# x 4 Back Squat
– Nicole – 180# Snatch Balance

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