WOD

Gym closed today and tomorrow

GYM Closed Saturday and Sunday

WOD

Strength/Skill 

On a 12:00 Running Clock… 

Build to a moderate-heavy set of 3 Power Clean & Jerk 

Workout 

“GRACE” 

FOR TIME

30 Clean & Jerks (135,95)|(95,65) 

Cool Down

5:00 Foam Rolling

Lats and T-Spine 

Announcement:

Gym Closed, this Saturday and Sunday. (2/9/19 and 2/10/19)

WOD

Strength/Skill 

EXTENDED WARM-UP 

3 SETS

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics 

Workout 

EMOM x 15 MINUTES 

MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*

MIN 2 — 25 Sit-ups

MIN 3 — 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading. 

Announcement:

Gym Closed, this Saturday and Sunday. (2/9/19 and 2/10/19)

WOD

Workout 

Double AMRAP 

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps

-Rest 3:00-

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)

*Switch arms at 7 reps 

Finisher 

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold 

Announcement:

Gym Closed, this Saturday and Sunday. (2/9/19 and 2/10/19)

WOD

Strength/Skill

15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU 

Workout 

AMRAP 5 into AMRAP 10 

AMRAP x 5 MINUTES

Max Muscle-Ups or Max Burpee Pull-up

Immediately into…

AMRAP x 10 MINUTES

12 Deadlifts (185,135)|(135,95)

12 Hand Release Push-ups

*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.