3-19

Strength: Snatch – 70%x1, 75%x1, 80%x1, 85%x1)x2 WOD: 5 rounds  12 kb swings 53/35  3 Muscle ups (bar or ring)  Scale Muscle ups with 6 pull-ups and 6 push-ups

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3-16

3 rounds 1 min: echo bike 1 min: box jumps or steps 1 min: echo bike 1 min: ball slams 1 min: echo bike 1 min: kb swings 1 min: echo bike 1 min: hand release pushups *alt with partner anytime you like

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24.3

“24.3” All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes ♀ 65, 95 lb (29, 43 kg) ♂ 95, 135 lb (43, 61 kg)

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3-14

Strength: Clean & Jerk – (65% x 1, 70% x 1, 75% x 1) x 2 WOD: 7 MIN AMRAP 10 Power Cleans 10 Shoulder to Overhead Rx 135/95, Elite 155/105

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3-13

Strength: Push Press – 10 x 3 @ 75% *10 Sets of 3 Reps* WOD: Run 400 21 Split Jerks Run 400 15 split jerks Run 400 9 split jerks RX 95/65

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3-12

Strength: Snatch – (70% x 1, 75% x 1, 80% x 1) x 2 WOD: 14 MIN EMOM Even: 7 TTB (rest remaineder of the minute) Odd: 7 Power Snatches 95/65 (as many burpees remainder of minute)

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3-11

Strength: Back squat – 10 x 3 @ 75% *10 Sets of 3 Reps* WOD: 3 RFT 50 Air Squats 40 KB Swings 53/35 30 Push Ups *Rest 2 min after each round

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3-9

Partner WOD 125 wallballs 100 hang power cleans 135/95 75 shoulder to overhead 135/95 50 bar muscle ups or 50 strict pull-ups 25 burpees *partners switch every minute, must complete the work in order.

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat