Saturday 1/14 WOD

ANNOUNCEMENT: We have migrated softwares and this will be the final week of programming on our website. Please login to Kilo to access our daily workouts! 😊

9am Community Class!
Stallions:

  1. 20 Minute AMRAP w/ Partner:*
    30 Double-Unders
    15 Power Snatch (75/55)
  2. Medball Sit-Ups w/ Partner
    3 x 15-20 each (20/14lbs)
    Rest 1-2 minutes between sets.

*One person works while the other rests.

Colts:

  1. 20 Minute AMRAP w/ Partner:*
    15 Double-Unders (Count your misses and move on)
    15 Power Snatch (65/45)
  2. Medball Sit-Ups w/ Partner
    3 x 15-20 each (14/12lbs)
    Rest 1-2 minutes between sets.

Mustangs:

  1. 20 Minute AMRAP w/ Partner:*
    30 Plate Hops
    12 Dumbbell Snatch (20/10lbs alternating, 6/side)
  2. In-Unison Sit-Ups w/ Partner
    3 x 15-20 (Unweighted)
    Rest 1-2 minutes between sets.

___________________________________________________

Saturday 10am Advanced Class!
Stallions:
From 0:00-10:00:
Power Snatch – Build to heavy single.
+
From 10:00-12:00 – Rest
+
From 12:00-22:00:
“Open 14.1”
10 Minute AMRAP:*
30 Double-Unders
15 Power Snatch (75/55)

Colts:
From 0:00-10:00:
Power Snatch – Build to heavy single.
+
From 10:00-12:00 – Rest
+
From 12:00-22:00:
“Open 14.1”
10 Minute AMRAP:*
15 Double-Unders (Count your misses and move on)
15 Power Snatch (65/45)

Mustangs:
From 0:00-10:00:
Hang Power Snatch – 3 x 3-5 reps – Light to moderate load across.
+
From 10:00-12:00 – Rest
+
From 12:00-22:00:
“Open 14.1”
10 Minute AMRAP:*
30 Single-Unders
15 Hang Power Snatch (55/35)