workouts

Skill / Strength / Work-Up Movement mobility and prep WOD “Isabel”30 Snatches (135/95) *8 min time cap**Last performed in class on March 17, 2022

Skill / Strength / Work-Up Ring Muscle Up Progression/Practice WOD 16 min EMOM for reps1) Ring Muscle Up2) Double-Under3) Sit-Up4) REST

Skill / Strength / Work-Up 10 min EMOM1) GHD Sit-Ups2) 10 DB Curls WOD 5 Rds3 min to complete-20 Thrusters (45/35)10 Pull-Ups

Skill / Strength / Work-Up Movement Prep WOD 25 min AMRAP1,000 m Bike10 Dbl DB Hang Clean & Jerk (50s/35s)10 Burpee1 Farmer Carry Loop

Skill / Strength / Work-Up Movement Prep WOD 10 min EMOMx4 Strict Press 10 min reset 10 min EMOMx4 Deadlift

MONDAY: Strict Press & DeadliftTUESDAY: Biking, DB Hang Clean & Jerk, Burpee & Farmer CarryWEDNESDAY: GHD Sit Ups, DB Curl, Thruster & Pull-UpTHURSDAY: Ring Muscle ...

WOD “Will Lindsay”10 RFT:3 Devil’s Press (50/35)22 Alternating Lunges19 Air Squats *Wear a vest if you have one

Skill / Strength / Work-Up 13 min EMOMx3-rep Deadlift WOD For Time:100 Calorie Assault Bike *10 min time cap

Skill / Strength / Work-Up Movement Prep WOD 15 min EMOM1) Push Ups2) Single Arm Alt. Russian KB Swing (53/35)3) Toes-To-Bar Finisher “Mickey”Perform Air Squats ...

Skill / Strength / Work-Up Movement Prep WOD Coach Nancy’s Birthday WOD For Time:65 Double-Under Buy-InThen…10 Rds-5 Hang Cleans (135/95)8 Wall Balls (20/14)Then…65 Double-Under Cash-Out