Tuesday, August 1 WOD

Room 2
Warmup: 2 Rounds:
150m Row
10 2s-Pause KB or DB Goblet Squats
10 PVC T-spine Rotations/each
5 Barbell Snatch Deadlifts
5 Barbell Snatch High Pulls
5 Barbell OH Squats or Snatch Balance
Buy-In:
A. Snatch from pause @knee
– build to 80% of your new max then complete 6 working sets
B. 3 Sets:
8/ea Double DB Single Leg RDL
B. 8/ea Single Arm KB High Pull
WOD: 15:00 AMRAP:
20 Calorie Row
50m Farmers Carry (70/55# per arm)
10 Dips- ring or box

Teens and Tweens
Room 1
Warmup: CFA x 1 round
Skill: Review of push press and push jerk
Buy-In: 4 sets after warming up to 75%
Push press x 2 + Push jerk x 2 using 75% 1RM push press
1 leg RDL x 6 each side
:20 low plank hold
WOD: 6:00 AMRAP
10 American Kettlebll swings
10 slam ball slams
10 pushups
REST 2 minutes
6 minute AMRAP
30 double unders
15 air squats
10 situps
*Score= rounds and reps of each AMRAP.

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