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“Chubby Rain” & Oly – Monday 10-9

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Normal Class Schedule Today

Partner up and grab band:

Banded high Knees

Banded Side Shuffles

Banded Lunges

Banded Run

Banded Backwards Runs

Banded Bear Crawl

Banded Run

 

 

Skill

GHD Sit-up

 

 

Strength

Deadlift

3-3-3-3-3

 

WOD

At 0:00

40/30 Calorie Bike or Row

30 Power Snatches (95,65)

 

At 6:00

150  Double Unders

30 GHD Sit-ups or 50 w/ Abmat

 

At 12:00

400m Run

30 Box Jumps (30,24)

 

-Each part should be for time. The goal is to finish in under 5 minutes. Athletes can start at different stations

 

Level 2- 75, 55, 24,20”

Level 1- 55, 35 24, 20”

 

Olympic Lifting Class **4:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
DATA Day
1 RM muscle snatch

1 RM snatch balance

1RM snatch

1RM OHS