NEWS
- PRESIDENTS DAY/MARATHON MONDAY
- Mon 4/17
- Two classes ONLY 6:30a + 8:30a
- APRIL VACATION SCHEDULE
- MWF – No 9:30a Class
- MWTH – No Teens Class
WOD
“Bamba”
6 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Snatch
Weight: 135/95
6 x on the 3 Minute
250/200 Meter Row
10 Knee Ups
1 Power Snatch
Weight: 115/75
6 x on the 3 Minute
200/150 Meter Row
10 V-Ups
1 Hang Power Snatch
Weight: 75/55
WOD GUIDANCE & GOALS
Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take one big breath before completing a single power snatch. Your goal is to complete each round with around :60 of rest before the next round begins. Record intervals.
Courtesy of MoTown
Post Interval to Comments.
Pike ups 65#
1:53 / 1:49 / 1:51 / 1:55 / 1:57 / 2:05 (125#)
250m/KUs/65#
2:15, :33, :34, :36, :37, :42, 200m, KUs, 25#
105#
95#…1:53/1:56/2:00/2:05/2:10/2:15
155# / As many T2B (minimum 5 each round) as possible then pike up/knee up
1:39/:37/34/:33/:32/:29
250 row/KU/75#
1:33, 1:33, 1:37, 1:36, 1:42, 1:52
MCX
1:50/1:40/1:43/1:43/1:48/1:52
125#
1:34/33/33/36/32/32 (135#)
3 @ 85 and 3 @ 95, didn’t record times