“GRACE” For Breast Cancer awareness month!
MONDAY
EMOM 8
3 Power Snatch
Score Time
5 rounds for time:
200-m run
10 strict handstand push-ups
TC 10
TUESDAY
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
WEDNESDAY
Snatch complex- Hang-low hang-full
Score Weight
7 Sets
COMPLEX
Hang snatch
Low hang snatch
Snatch
– Find a comfortable starting weight
-Add weight each set
THURSDAY
5×7
Start at 55%
add 3-5% each set
Rest 3 mins
Score Calories
AMRAP 20 with a partner:
Row for calories
– Switch as needed.
FRIDAY
EMOM 8
1 Deadlift
Score Time
10 rounds for time:
30 double-unders
3 deadlifts 315/205
TC 12
SATURDAY
Open Gym 8:15am -Skill strength only unless testing a comp work out you are signed up for
TEAM WOD 9:15am
