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WOD: 20 Min AMRAP
10 Ring Rows L1, 10 Pull Ups L2, 10 C2B Pull Ups - L3
15 Push Ups
20 Air Squats L1 & L2, 20 Alternating Pistols L3
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Extra Credit: 10 Min Assault Bike @Z1 pace
CrossFit Hot Springs |
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Skill: Skin the Cat --- WOD: 20 Min AMRAP 10 Ring Rows L1, 10 Pull Ups L2, 10 C2B Pull Ups - L3 15 Push Ups 20 Air Squats L1 & L2, 20 Alternating Pistols L3 --- Extra Credit: 10 Min Assault Bike @Z1 pace
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Lift: Snatch - 5 x 1 Rep - find a 1 Rep Max
--- Lift: Back Squat - 3 x 5 Reps @ 50-60% --- WOD: 21-15-9 Snatch - 75/55 L1, 115/75 L2, 135/95 L3 Box Jumps - 20/14 L1 , 24/20 L2, 30/24 L3 Saturday Class Time at 8 AM - 2 Person Partner WOD
--- “Partner FBG Variation” 90 Seconds on each station - Max Reps / Cals - 1 Partner works at a time Repeat 4 Rounds - 1 min rest after each round --- Wall Ball - 20/14 Assault Bike for Calories Burpees Push Press - 75/55 Box Jumps - 24/20 *You and your partner have 90 seconds at each station to get as many reps/cal as possible before moving to the next station. Only one partner can work at a time. Transitions between who is working will be key. Light loads, time to flush out the system. Burpees and box jumps can by "you go, I go" for instance. |
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