WOD: Sat 03.09.2019 “Move It”
"Move It"
With a Partner
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (155/105)
150' Shuttle Sprint b/w Rounds
*alternate rounds with your partner
WOD: Fri 03.08.2019 Open 19.3
"Open 19.3"
AMRAP 10
200' Overhead Dumbbell Walk
50 Dumbbell Step Ups
50 Strict Handstand Push Ups
200' Handstand Walk
WOD: Thu 03.07.2019 “These Days”
Squat Clean
5x3, across at 75-80%
"These Days"
42-30-18 Medball Cleans (20/14)
21-15-9 Toes to Bar
WOD: Wed 03.06.2019 “Body”
“Body”
5 Rounds:
10 Calorie Row
15 Kettlebell Swings (70/53)
20 Meter Handstand Walk
30 Sit Ups
WOD: Tue 03.05.2019 “Darkside”
"Darkside"
10-8-6-4-2 Bar Muscle Up
20-16-12-8-4 Box Jumps (24/20)
Beast Coast Barbell: 3/4-3/9
Monday 3/4 & Tuesday 3/5:
A) 8×2 hang snatch (knees) @75-85%
B) 3x Max effort snatch pull @110%
Wed 3/6:
A) 5×2 below knee snatch @80%
B) 5×3 tempo back squat (5 sec tempo down, normal up) @80-85%
Thur 3/7:
A) 8×1+2 Hang clean (knee) & Jerk
B) 3xmax effort clean pull @1rm clean and jerk
Sat 3/9:
A) 8 sets 3 position clean @75-80%
B) 5 sets 20 back extensions (rest 3 mins between sets)
SCHEDULE UPDATE: No AM Classes. First Class 12:30p
**No 9a class in Acton. No 8:30a/9:30a in Wayland. First class is 12:30p in Wayland. ALL evening classes are ON!!**