Monday

10/8/18 Warm up: Trainer’s choice Skill: Power Snatch warm up with singles to 50-60% of your 1 rm. then 1 1 1 1 1 slowly building to 75-85%. Wod: In teams of 2, Amrap 18 A does: 5 hang power snatch 95/65 7 Box jumps 24/20 9 Wall balls 20/14 B does: 100m farmers carry…

Saturday

10/6/18 Our friend and coach Rachel Nutting will be in class tomorrow. Following class we will meet up @ Sufside burger Shack for lunch. All are welcome. Warm up: Trainer’s choice Partner Wod: “Filthy Fifty” 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 53/35 50 Walking lunges 50 Knees to elbows 50 Push…

Tuesday

10/2/18 Warm up: group, mobility 400 m run, last 50m backwards 15-10-5 Cal row wall balls Skill/strength EMOM 8 10 med ball cleans 10 v-ups Partner wod: For time 60 Kb swings 53/35 50 Goblet squats 53/35 40 HR push ups 30 Box jumps 24/20 20 plate pass sit ups 35/25 10 Synchronized burpees 20…