Happy Birthday Javan! We love you!!
If you’re coming to the afternoon classes we are going to have assigned heats. This includes FIT athletes as well. Please message or email us to reserve a spot ahead of time, or just sign up when you get in.
Heat 1: 3:00
Heat 2: 3:30
Heat 3: 4:00
Heat 4: 4:30
Heat 5: 5:00
Heat 6: 5:30
Heat 7: 6:00
*We can only take 4 Men, and 4 Women WIN athletes per heat. We can take as many FIT athletes as needed.
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobilize
-Calves / Achilles Area
-Shoulders
-Hips
WIN
SKILL / LIFT:
Warm up OHS and Muscle Up’s
Then:
EMOM 8
MIN. 1: 10 Double Unders + 6 OHS (115/75)
MIN. 2: 10 Double Unders + 2 Ring Muscle Ups
MIN. 3: 10 Double Unders + 6 DB Snatch (50/35)
MIN. 4: 10 Double Unders + 2 Bar Muscle Ups
WOD:
“18.3”
For Time: (14 Min. Cap)
2 Rounds
100 Double Unders
20 OHS (115/75)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatch (50/35)
100 Double Unders
12 Bar Muscle Ups
FIT
SKILL / LIFT:
Warm up Back Squat and Pull Up’s
Then:
EMOM 8
MIN. 1: 10 Single Unders + 6 Back Squat (95/65)
MIN. 2: 10 Single Unders + 2 Pull Ups
MIN. 3: 10 Single Unders + 6 DB Snatch (45/30)
MIN. 4: 10 Single Unders + 2 Pull Ups
WOD:
For Time: (14 Min. Cap)
2 Rounds
100 Single Unders
20 Back Squats (95/65) (75/55)
100 Single Unders
12 Pull Ups
100 Single Unders
20 DB Snatch (45/30) (40/25)
100 Single Unders
12 Pull Ups
Recent Posts
