WEDNESDAY

There’s no Sweat class at 10:30 am today. I’ll keep you posted for next week. Sweat will be at 8:30 am and 5:15 pm today.

STRENGTH:

Every 2:30 min x 7 rds

50 du’s

3 snatches (climbing) power or squat

METCON:

OPEN/PERFORMANCE

21-15-9

Alt db snatches 45/30

Wall balls 20/14

Immediately into:

9-15-21

Alt db snatch 50/35

Wall balls 20/14

FITNESS

21-15-9

Alt db snatches 35/25

Wall balls 14/10

Immediately into:

9-15-21

Alt db snatch 40/30

Wall balls 14/10

CORE:

8 min EMOM

ODD: 1 min plank

EVEN: 30 sec Russian twists w (2) 5# plates

 

SWEAT!!! (8:30 am and 5:15 pm)

10 min to finish

5 rds:

12 cal bike

12 cal row

Rest 3 min

10 min to finish

5 rds:

10 front rack lunge 95#/65# bar

10 Kb swings 70/53/35

10 push ups

Rest 3 min

10 min to finish

4 rds:

20 alt db snatch 50/35

20 TTB