Tuesday 01.11.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

Wednesday – NO partner WOD!! Going to switch things up and do more focused individual wods throughout the week.

Gymnastics

Toes to Bar
4 sets @ 20%
*rest 30 secs between sets
– rest 1 minute –

3 sets @25%
*rest 30 secs between sets
– rest 1 minute –

2 sets @ 30%
*rest 30 secs between sets
— rest 2 minutes —
then:
Max effort hang on rig
*Do not use grips for hang

Strength

3 sets:
1 Snatch Deadlift to Below the Knee + 1 Snatch Deadlift to Mid Thigh + 2 Snatches @ 60-65%
3 sets:
1 Snatch Deadlift to Below the Knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatches @ 75-80%

Metcon

40-30-20-10
Pushup
Row Calorie (OR 600m-400m-300m-200m)
– then –
15 Snatches using last weight above for your complex.