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April 22, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30PM! WOD classes are at 4:45 and 6:30![/creativ_alertbox]

Strength

EMOM for 10 Minutes

Odd  Max set of Strict Pull-Ups
Even Max set of Plank Push-Ups

The reps are going to fall off fast but fight for as high of a number as you can during each round in 1 attempt.  As soon as you need to come down off the bar your set is over.  If you are on the band go hard but be sure you can come off the bar safely.

 

WOD

3 Rounds with 1 Minute on each station

Row For Calories
Double Dumbbell Thrusters 45/30lbs
Box Jump 24/20″
Kettlebell Snatches 24/16kg

Rest 1 Minute Between rounds

Off Ramp WOD

3 Rounds with 1 Minute on each station

Row For Calories
Goblet Squats
Step Ups
Kettlebell Snatches

Rest 1 Minute Between rounds

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