NEWS
- JULY 4th WEEKEND SCHEDULE:See Changes via Triib!!
- Saturday 7/2: 8a and 9a classes ONLY!
- Sunday 7/3: Closed
- Monday 7/4: Closed – Happy 4th!
- Tuesday 7/5: 9a, 12p and 5p classes ONLY!
WOD
“Words”
AMRAP 20
8 Pistols
12 Dumbbell Snatches
16 Box Jumps
Weight: 50/35
Height: 24″
AMRAP 20
8 Modified Pistols
12 Dumbbell Snatches
16 Box Jumps
Weight: 35/20
Height: 20″
AMRAP 20
8 Lunges
12 Dumbbell Snatches
16 Step Ups
Weight: 25/15
Height: 24/20
WOD GUIDANCE & GOALS
For today’s AMRAP, choose ONE movement to work on that is a weakness. Make your pistol scaling option a bit more challenging, OR use a heavier weight for the snatches, OR do all jumps! Find a pace you can maintain with little or no breaks between movements or reps. You’ll complete 8 total pistols alternating legs. The 12 db snatches should be unbroken, with alternating arms. Then find a steady pace for the 16 box jumps (:60 or less.) Each round will take about 2:00. Target 8-10 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
8 Pistols
12 Sit Ups
16 Box Jumps
ENDURANCE
5 miles for time
8+20 (Pistols to bench on R leg…otherwise MCx)
7+21 MCx
8+1. 45# assisted to rig
9 + 3 rounds
(seated pistols, 35# dumbbell, 20″ box jumps)
7 + 24 mcx
Words
AMRAP 20
8 Modified Pistols. Sit to box 20 in
12 Dumbbell Snatches. 30# ( should have gone higher)
16 Box Jumps 20 in. Step down
8+1
Ghd/ski ergx2
Weight: 35/20
Height: 20″
8 banded pistols/12 30# DBSs/8 20” box jumps
7 rounds + banded pistols
7+22- 20”
6+30 MC w/ pistol mods