One more week until we all tackle Quarterfinals
MONDAY
Hang squat snatch
6×2
Start at 45%
Add 5%
Every 2 mins
Score Time
6 Rounds
3 Hang Squat Snatch 95/65
10 Toes to Bar
TC 8
TUESDAY
Score Time
400M Run
50′ Handstand walk
30 Double DB hang power clean 2x 50/35
50 Jump lunge
50′ Handstand walk
800M Run
50′ Handstand walk
50 Jump lunge
30 Double DB hang power clean 2x 50/35
50′ Handstand walk
400M Run
TC 30
WEDNESDAY
7×5
Start @ 65%
Add 3%
Rest 3 mins
THURSDAY
OPEN GYM OR
Score Rounds and Reps
AMRAP 20
5 Wall facing Handstand push up
3 Rope climb
100M KB Suitcase carry 70/53 (L/R)
6×5
Rest 90 sec
Learn how to use machine by asking a coach!
EMOM 7
1-4 MU
FRIDAY
Score Reps
4 rounds
Every 90 secs
3 Bar muscle ups
100m Run
Score Reps
AMRAP 14
36 Double unders
14 Sit Ups
12 Box jump over 30/24
10 Ring dips
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
