Snowpocalypse 2021
We are offer to an interesting week here! We apologize about the class cancellations, but your safety in and out of the gym is always our #1 priority. Hopefully we will get back on track tomorrow with our regular schedule as of 3:30pm. We are going to call an audible on this week’s programming, switch to a deload-style week, and pick up the strength cycle next week.
NO CLASS
SKILL
8min EMOM clean complex
WOD
Every 2.5 minutes for 20 minutes…
3 hang power cleans (increase weight each round)
6 push-ups
9 box jump overs (24/20)
SKILL
10-9-8-7-6 strict pull-ups (3 of 6)
WOD
30/24 calorie row
100 double unders
1 minute rest
30-20-10
thrusters (50% of 1RM)
ring rows
1 minute rest
80 double unders
25/20 calorie row
SKILL
2RNFT – core work
20 leg raises laying on back or hanging from rig
20 flutter kicks
20 second plank hold
20 heel touches
20 opposite elbow to opposite knees
20 bicycles
20 supermans
WOD
For completion, not time:
1-2-3-4-5 deadlifts (85% of 1RM)
2-4-6-8-10 bar muscle-ups
… or 5-10-15-20-25 any pull-up variation
SKILL
2 minute max effort double unders x2
WOD
10 C2B pull-ups
20 push-ups
30 russian swings (70/53)
40 walking lunges (2-for-1)
50 double unders
40 air squats
30 sit-ups
20 mb cleans (20/14)
10 ring dips
… complete 5 rope climbs where you choose
