Wednesday 5.4.2016

 Love what you do, do what you love. 6:30 class - you are awesome. 

Love what you do, do what you love. 6:30 class - you are awesome. 

*Quick Note:
-Going forward anything labelled "Primary Focus" will be the set workout/stimulus for our classes and their allowed hour windows. Hit these hard, at maximal effort, and reap the rewards.
-Anything labelled "Secondary Focus" is to be to be performed on your own/with others either before or after class - as long as it doesn't interfere with the classes that may be ongoing. 
Enjoy!

 

Warm Up

Pizza Party x 4:00
-Min 1 = 5 Burpees
-Min 2 = 5 KB Swings
-Min 3 = 5 Sit Ups
-Min 4 = 5 Kips

KB/DB Snatch - Intro/Practice

T2B Prep/Drill (Kip/Progressions/Scaling)

Double Unders - lots of them, dial them in

 

WOD - Primary Focus

"Bozo"

AMRAP 15:00

30 Double Unders
20 KB/DB Snatch (10 reps per arm, alternating)
10 T2B

*Coach will determine loading for KB/DB Snatch

Cash Out/Accessory Work - Secondary Focus

Bench Press 3-3-3-3-3, across

Lateral Delt Raises 5-5-5-5

Reverse Flies 7-7-7

Gatorz Sunglass - Made in the USA