Tuesday’s WOD – June 9th

We have journals available. They are on a first come first served basis. 692015Either 25 burpees or $1. Ask your trainer! “You cannot improve what you will not measure!Don’t be “that guy or that girl” – measure your skills and then improve on it!

 

Tuesday

Warm-up: (10 minutes before class):

3 Rounds:

5 Pull-ups

10 Push-ups

15 Air squats

100 M Run

Strength:

  1. a)  Front Squat sets of 4-6-8-10
  2. b)  Sled Push 4×1

 

Conditioning:

CAT ONE

5Rounds:                                                                             

5 Snatch 165/115#

20 Split Jumps

400 M Mountain Run

CAT TWO

5 Snatch 145/95#

CAT THREE

5 Snatches 115/80#

CAT FOUR

5 power snatch + OH squat 95/65#

15 Walking Lunges

* Must be able to RX 2 or more movements to move to CAT FOUR. Cannot move to CAT TWO or ONE if you cannot RX all of the movements in THREE and FOUR . We would rather see lighter weight and more intensity. Work on those skills if you want to move up! Trainer will scale CAT FOUR further is necessary.