Trisha
WOD
“Zero Dark Thirty”
In Teams of 3…
For Time:
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (95/65#) Rx+(115/75#)
140/100 Calorie Assault Bike or Row
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (115/75#) Rx+(135/95#)
140/100 Calorie Assault Bike or Row
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch (135/95#) Rx+(155/105#)
* There is a 30 minute time cap on this WOD. Post time, or total reps completed, to the whiteboard.
Olympic Lifting Class
1. 12min E2MOM: Snatch Grip Push Press + Snatch Grip Push Jerk + 3 Overhead Squats (climbing)
* Work to a moderate weight.
2. Every 90sec x 9: 1 Squat Snatch
Set 1: 70%
Set 2: 80%
Set 3: 85%
* Repeat this cycle 2 additional times. Increase in weight each cycle through.
3. 60 Banded Good Mornings
* Every 20 reps stop and hold a plank for 1 minute.
