Public Whiteboard

Components

Hang Power Snatch

Metcon

OUTWOD 2019

Settings

Workout

OUTWOD

9:30am is our regularly programmed class and there is no 10:30am class today. 11am we will be hosting OUTwod. Come for one or both workouts and let's show our support for a great cause!

Warm-up

200m Run
5 Double Push-up Inchworms
20 Back Step Lunges
20 Banded Face Pulls
10 Toy Soldiers
10 Walking Toe Touches
5 PVC Passes
10 Banded Ext. Rotations w/ Press
TOGETHER:
Empty Barbell Warm-up and Drills

9:30: Hang Power Snatch

3 EMOM x 8

09:30: Metcon (Time)

For Time:
100 Bar Facing Burpees
EMOM 3 Hang Power Snatches (95/65), starting minute #2
(you have the full first minute to accrue burpees without snatches)

Rx+: 5 Hang Power Snatches EMOM

15 minute timecap
Make sure your barbell weight is easily cycled from the high hang.

Warm-up

Coach led warm-up

11:00: OUTWOD 2019 (AMRAP - Rounds and Reps)

2 Partners- 1 works, 1 rests, switch every round
25-minute AMRAP of:
---Rx---
5 Strict Pull-ups
10 DB Hang to Overhead (35/25)
20 Double Unders
---Rx+----
3 Bar Muscle-ups
10 Ground to Overhead (135/95)
20 Double Unders
*every 4 rounds, complete a 200m Partner Carry

Sub for Partner Carry: 100m Double KB Carry (over shoulder/on back)
Sub for Double Unders: 50 Single Unders

Whiteboard:

Saturday, June 01, 2019

Male Clients