Cheers to Team WOD Saturdays!!
**6 Week Nutrition Challenge Kick-off Seminar is Saturday morning at 10:30am**
WOD
“Bike Drop”
In Teams of 3…
For Time:
75/50 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55#)
75/50 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65#)
75/50 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/75#)
75/50 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95#)
75/50 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105#)
* There is a 30 minute time cap on this workout. Post time or reps remaining to the whiteboard.
MOVE 45
20 Minute AMRAP:
15 Russian KB Swings
10 Dumbbell Strict Press
15 Calorie Bike
15 Goblet Squats
10 Dumbbell Deadlift
15 Calorie Bike
Olympic Lifting Class
1. 3×6 Back Squat (across)
* 2-3 warm-up sets then 3 sets across at a challenging weight (15 minute cap).
2. Alternating on the 90 sec x 10:
Even: 8 Glute Bridge DB Floor Press
Odd: 6 Front Foot Elevated DB Split Squats (each leg)
3. Every 90 sec x 7:
Deadlift + Hang Squat Clean + Squat Clean (climbing)
* Working to a heavy set. Reset on the floor after the hang squat clean.
