WOD:

3 Rnds

Max Rep Low Bar Back Squat @ 50% of your 1 RM.

Rest 2 min

Followed by:

9 Rounds of:

9 Ring Row

9 ABMAT

9 Squat (did box step ups in place)

9 Lunges

You must hold a 20/14lb Med Ball for the entire WOD. Where you hold it is up to you.

3 x 10 hollow rocks

then…

45 double-unders * attempted to do double-unders
30 sit-ups
15 wall balls (20/15) * need to work on this

AMRAP 14

15 Clean and Jerks 65#
10 OH Lunges 25#
15 Ring Push Ups

Back to Basics Thursday

Skill: SNATCH

We are working all 3 positions of the Snatch.

WOD:

5 Rounds

10 Power Snatch

100m Row

This is a skill/active recovery day. You may not go up in weight today.

Nancy

5 Rounds

500m row

15 snatch 40

2 Sumo Box Squat on the min for 10 min at 50% of your 1 RM

WOD:

15.12.9.6.3

Kettle Bell Swing 24/16kg

Burpee Box Jump 24″/20″

Toe’s to Bar

3 Shoulder Press on the minute for 9 minutes at 60% of your 1 Rep Max.

-if you do not have a 1 Rep Max spend the 9 minutes finding one.

Then:

12 min AMRAP

10 Push Press @ above weight

10 Burpee

100m row

Pre-WOD
1 rep max shoulder press (80#)

WOD
Grace
30 Clean & Jerk (135/95)

Time: 8:55 RX (very proud of this WOD today, thanks to all the support from everyone at 530!)

1000m Row
50 Thrusters (35/45)
30 Pull Ups

Strength:
Record your 1RM Thruster.

“Kelly”

4oom Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 rounds

This was the devil.