Monday’s WOD March 23rd

Warm-up (all classes):

800 M Run



Tabata Pull-up
Tabata Push-up

Tabata Sit-up (abmat)
Tabata Air Squat

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.



Connectivity: 10 Minute Time Limit

Variation #1:

  • squeeze glutes, then lean back
  • Bonus: put arm overhead and lean back

Variation #2:

  • from a split stance, squeeze glutes
  • lower down into a lunge, while keeping tension


Take Turns Doing

Overhead Squat Shoulder Stretch Over Foam Roller & Barbell



For Time:

50 Power Snatches 45/33/15#

5 Rope Climbs

40 Power Snatches

4 ascents Rope Climbs

30 Power Snatches

3 Rope Climbs

20 Power Snatches

2 Rope Climbs

10 Power Snatches

1 Rope Climb