10.19.18 “Christine”

“Christine”
3 Rounds
500 Meter Row
12 Deadlift (body weight)
21 Box Jumps 24″/20″

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10.18.18

Strength
Snatch
12 min EMOM
1 Power Snatch
1 BTN Snatch Push Press
1 Hang Squat Snatch or Hang Power Snatch+OHS

Wod
4X
400 Meter Run
40 Doubles (2:1 singles)
4 Squat Snatch or Power Snatch+OHS 135/85

10.12.18 “Regional Wod 12.4”

We’re changing Saturday’s class back to 7:30 a.m.

Wod 12.4
For Time
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (65/45 lbs)

*scale weight as needed, also maybe change the rep scheme to
35 squats, 25 pull-ups, 15 shoulder-to-overhead*