8 & 915am Pop Ups Today. Disclaimer – It’s going to be Cold & Windy! Dress the part with heavy gloves, socks and warmers suggested.
Check out our Class Schedule for all upcoming class times. Click the Zoom link to join
Warm Up
In 3 Minutes Complete
300m Run
150 Single Unders
Then AMRAP Squat Jumps
Rest 30s
In 3 Minutes complete
300m Run
75 Double Unders
Then AMRAP Burpees
Mobility
Shoulder Opening
Glute and Hamstring rolling
Skill
Barbell Efficiency
- Snatch
- Overhead Squat
- Squat Snatch
Strength
Work up to a heavy complex
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
WOD
1200m Run
30 Power Snatches 115|80
120 Double Unders
800m Run
20 Overhead Squats
80 Double Unders
400m Run
10 Squat Snatches
40 Double Unders
Level 2- 95|55
Level 1- 75|35
Run Subs – Bike = 2.2 Miles, 1.5 miles, .7 miles
Row = 1500m, 1000m, 500m
Double Under Subs – 5-4-2 Minutes of any of the following = plate hops, jumping jacks, mountain climbers, high knees or butt kickers.
At Home WOD
1200m Run
50 Single Arm Object Power Snatches or Plate Ground to Overhead
120 Double Unders
800m Run
40 Object Overhead Lunges
80 Double Unders
400m Run
20 Plate Ground to Overhead
20 Overhead Object Lunges
40 Double Unders
Run Subs – Bike = 2.2 Miles, 1.5 miles, .7 miles
Row = 1500m, 1000m, 500m
Double Under Subs – 5-4-2 Minutes of any of the following = plate hops, jumping jacks, mountain climbers, high knees or butt kickers.
Extra Work
E2MOM10
Tempo Back Squat*
3 reps
5x5x5x1
*This is a lot of time under tension. Loads should be lighter and work on perfect positioning and building strength throughout the positions. Sub Front Squat or Goblet Squat.