WOD / Wednesday, September 12

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"Assaulted" only memberships are still available as well as the add on package to your current membership. Take advantage of it! Anyone can do this class, I know you see that young kid in the class in the front row.... that's @beastbird4 and he is legit !

Strength/Skill 

Every 1:30 x 4 sets: 

3 Slow Snatch Pulls; start @ 60-65%

+

Every 1:30 x 4 sets of: 

3 Muscle Snatch; start @ 60-65%

+

Power Snatch: 6:00 to build to a heavy single for the day 

Rest, then...

3 rounds, each for time, of:

10 Power Snatches, 115lbs/75lbs

15 Burpees over the barbell 

20 Box Jump Overs, 24”/20”

Rest 2:00 after each round. 

Beach Muscles

3 sets of:

12 Reverse Barbell Curls 

20 Band Pressdowns 

1:00 Windshield Wipers 

Competitors 

1. Strength/Skill

2. WOD 

135lbs/95lbs 

3. Gymnastics 

Every 2:30 x 5 sets: 

10 Strict T2B 

50ft HS Walk 

4. Core 

1:00 Weighted Sit-ups w/med ball 

1:00 Back extensions 

1:00 KB Plank 

1:00 Rest  

Endurance (10:00am)

1 x 1600m Run or Row; Walk 200m

+

4 x 400m Run or Row; Walk 200m

+

8 x 200m Run or Row; Walk 100m 

CFLV Weightlifting

1. Snatch from Hang, below knee

(85%/2) x 3

2. Clean from Hang, below knee + Jerk

(85%/1+2) x 3

3. Snatch Pull

(100%/3) x 3

4. Front Squat with :03 Eccentric 

(70-75%/6) x 4

Rocco Di Jerlando