Monday 131125

All-levels WOD/Beginner WOD:
A. Perform three heavy rounds of the complex 4 front squats + 8 back squats (Take the bar out of the rack, re-rack between front and back squats with as little rest as possible)
B. With a partner complete: 500 double unders

Competition Team WOD:
Part A. 12 minute EMOM Snatch+2 OHS: 1-3: 65% 4-6: 75% 7-9: 80% 10-12: 85% (Max Snatch)
Part B. “Heartbreak Kid” 3 RFT: 10 Front Squats (185/135), 20 C2B, 50 DUs

(Photo credit: Alex Robleto)

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Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24/16 kg
60 Sit-ups
70 Burpees

Competition Team WOD:
Part A. Work up to a heavy triple deadlift in 12 minutes.
Part B. 10 minute EMOM: 3 power cleans (225/135) – not squat


  • reisbaron

    A: 135 – 185 – 225
    B: 6 Mins of attempts, 6 Mins alternating sets of 100 singles with Damian. 600 reps complete.