Tuesday WOD – 102114

Colin & Steph

Colin & Steph

NEW 5:15AM CLASS
MONDAY, WEDNESDAY, AND FRIDAY. You are welcome to arrive early if you need extra time to warm up or do mobility. Class will start promptly at 5:15 and finish at 6.
PRE-REGISTER for these 5:15am classes by 8pm the night before! If there aren’t at least 3 people registered by 8pm, we will notify those registered that class is canceled.
PRE-REGISTER on our BoxHQ schedule, click on the class, and then click “Register.” That page will also show you who else is registered for that class.

WORKOUT OF THE DAY

Fitness
1. Back Squat: 4×4 across, add 5# to last week

2. 3 rounds for time of:

20 Single KB OH Walking Lunges (left) 24/16kg
25 KB Swings 24/16kg
20 Single KB OH Walking Lunges (right) 24/16kg
25 Lateral Jumps (over KB)

Performance
1. Snatch: 4×3 TnG, work to a max. Then, ME UB set @ 75% of the 3rm

2. Back Squat: 4×4 @80% +5#

3. Metcon
3 rounds for time of:

20 Single KB OH Walking Lunges (left) 32/24kg
25 KB Swings 32/24kg
20 Single KB OH Walking Lunges (right) 32/24kg
25 Lateral Jumps (over KB)

4. C2B: 7 sets of 6, :60 rest between sets

5a. 3×1:00 ME HS Walk – rest 90s
5b. 3×15 GHR – rest 90s