Monday 1/30/17 - "Barbara"

January 30, 2017

 

MAIN WOD

"Barbara"

5 Rounds, Each For Time:

20 Pullups

30 Pushups

40 Sit-Ups

50 Squats

Rest 3:00 Between Rounds

--Time Cap: 45:00 (Including Rests)--

 

OPTIONS

L2: 5 Rounds, Each For Time:

20 Jumping Pullups

30 Modified Pushups

40 Sit-Ups

50 Squats

Rest 3:00 Between Rounds

 

L1:3-5 Rounds

10 Ring Rows

15 Push ups

20 Sit ups

25 Squats

 

FITNESS CLASS

3 Rounds: 

5:00 

30/20 Cal Bike or Row Buy-In

--Then AMRAP--

5 Pushups

10 Sit-Ups

15 Squats

--3:00 Rest Between Rounds--

 

WEIGHTLIFTING

Snatch Mid-Liftoff + 2 Snatches

Build to Heavy, Then 1 Down Set

 

3 Position Snatch Liftoff

3x3 @ 70-80%

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