WOD – Mon, Feb 23
Schedule Alert: all classes are cancelled Monday 2/23. Stay warm, and use proper form while shoveling!
STRENGTH
Hang Snatch (On the 2 Minute Complete a Set:
2 x 2 @ 7//10 RPE
2 x 2 @ 7.5//10 RPE
2 x 2 @ 8//10 RPE
2 x 1 @ 7.5/10 RPE
2 x 2 @ 7//10 RPE
2 x 2 @ 7.5//10 RPE
2 x 2 @ 8//10 RPE
2 x 1 @ 7.5/10 RPE
MVx: hang clean (optional) stay at same weight across 8 sets)
CONDITIONING
1-time exercise (Time)
4 Rounds For Time.
15/12 Calorie Bike
15 Front Squats
30 Sit Ups
MCx: 95/65
MAx: 12/9 cals, 75/55
MVx: 9/6 cals, 10 fs 55/35, 20 sit ups
GOALS + GUIDANCE: Complete the bike in :60 or less. Choose a weight for the front squats that’s light and you can complete them unbroken every round. Use the sit ups to recover/catch your breath. Target 12 minutes (15 cap).
ACCESSORY (Checkmark)
Single Leg Glute bridge
3 x 10/10