WOD
“Smash Mouth”
3 Rounds for Time:
800 Meter Run
21/15 Calorie Assault Bike
3 Rounds of “Bergeron Beep Test”
“Bergeron Beep Test”
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
MOVE 45
6 Rounds (45 seconds work : 15 seconds rest)
Station 1: Bike
Station 2: AbMat Sit-ups
Station 3: Squat Burpees
Station 4: Alternating Single Arm Russian Swings
Olympic Lifting Class
1. Every 2:00 x 6: 3 Snatch Grip Deadlift (climbing)
* Work to a heavy set, but focus on control and positioning over weight.
2. Every 2:00 x 6:
Hang Power Snatch + Hang Squat Snatch + 2 Overhead Squats
* Climbing to a moderate set. Hold on to the bar for the entire complex.
2. Every 90 sec x 6: 1 Squat Snatch (climbing)
* Work to a heavy single.