In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 10 min
Fitness: EMOM 10  – Even min: Max Vup in 40 sec. Odd min: 5 Power Cleans RPE 5-6 (out of 10)
Performance: 7 sets – 1 Power Clean + 1 Clean – Drop and reset between movements. Climb to a heavy weight for complex.

Part 2 – Conditioning:

“Moodswing” – Five rounds with 1 minute of rest between

3 min AMRAP

  • 5 Burpee
  • 7 TTB
  • 9 KB Swing

Fitness: Sub Toes thru Rings, knee-ups, or situps for TTB.  Use heavy KB that allows you to finish all 9 reps unbroken
Performance: Use 32/24k KB

Click here to sign up for today’s class.

Wed

Great to see those crazy kidz home from college, they grow up so fast!