3/19/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minute Complete 5 Pause Back Squats for 5 Sets
– Does Not have to be a long pause but must come to a complete stop and cannot use the “bounce” out of the bottom
– Please share the racks

Then…..

Black/Blue/Grey WOD

“Death by Snatches” (135/85) (115/75) (95/65) (75/45) (45/35)
– On Minute 1 Complete 1 Snatch and then rest
– On Minute 2 Complete 2 Snatches and then rest
– On Minute 3 Complete 3 Snatch and then rest
– Continue pattern until you cannot complete the number of reps inside the minute
– You get credit for a partial round, don’t quit

March “COOL” Board

***Make some goals for yourself for March

– Riley – 245# Power Clean
– Brian – 261# Squat Clean
– Kelsey P. – 100# Power Clean
– Leann – 1st Ring Muscle Up!
– Jodi P. – 120# Split Jerk
– Jess Fr. – 150# Split Jerk
– Dana – 180# Split Jerk
– Justice – 130# Squat Clean
– Jake – 1st Ring Muscle Up!
– Alex R. – 1st Bar Muscle Up!
– Ben N. – 85# Deadlift
– Jodi C. – 75# Shoulder Press
– Scott – 1st Ring Muscle Up!
– Ayah – 1st Handstand Push Up
– Scott – 1st Handstand Push Up
– Mike H. – 1st Handstand Push Up

This entry was posted in WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published.