Work Out of the Day

Skill: 7×1 Clean & Jerk

WOD: 3 Rounds
15 KB Swing
15 Knees to Elbows

3 Rounds
15 Slam Ball
15 Burpees

Stretch/Foam Roll

Strength: 3×3 Press

Skill: Snatch
OHL (Barbell)

WOD: AMRAP 15 mins.
5 Snatch
10 OHL
15 Double Unders

Stretch/Foam Roll

Strength: 3×3 Front Squat

Skill: KB Snatch

WOD: 4 Rounds
10 Box Jump
20 KB Snatch
30 Situps

Stretch/Foam Roll

Warmup: 3×3 Arm Bar
3×3 Turkish Getup
20 PVC OHS

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

Stretch/Foam Roll

HAPPY MOTHER’S DAY!!!

Teams of 2
1 Person works at a time
Alternate exercises throughout WOD

15 Rounds or 25 mins, whichever comes first

10 Wall Ball
10 Pushups
10 DB Lunge (low carry)
10 Pullups
10 Situps

Stretch/Foam Roll

Skill: 8×2 Snatch
{Warmup for Snatch (Instructor Lead)}
10 dislocates
10 ohs
5 dislocates @ bottom of squat
5 sotts press
5 pressing snatch balance
5 snatch balance
5 heaving snatch balance

WOD: 1000m Row or 800m Run

Stretch/Foam Roll

Strength: 5×3 Press

Skill: Arm Bar

WOD: 5 Rounds
10 Dips
25 KB Swings

Stretch/Foam Roll

No 6pm Class tonight. Join us at Franson Family Chiropractic’s workshop: “End Lower Back Pain,” Cummings Center Room 221E. Arrive at 6:30pm, starts at 6:45pm.

Strength: 5×3 Back Squats

Skill: Sumo Deadlift High-Pull

WOD: 3 Rounds
1 min. each exercise
1 min. rest between rounds
Row (calories)
DB Clean
Burpee
Leg Lift
SDHP

Strength/Foam Roll

Skill: 5×2 Push Jerk

WOD: “Cindy”
AMRAP 20 mins.
5 Pullups
10 Pushups
15 Squats

Stretch/Foam Roll