Author Archives: cpiazza

8 AM WOD 3 Rounds Rotating in 1-minute Intervals Row (calories) Double Unders Push-Press (75/55) Box Jump (20 in) Kettlebell Swing (53/35) 1-minute rest between rounds Score is recorded consecutive reps after completion of each round

Complete 3 reps every minute for 10 mins: Back Squat, 65% of 1RM ~then~ Complete 3 rounds for time: Run 400 meters 10 Hang Power Cleans, 135/95

AMRAP in 8 mins: 5 Pull ups 10 Wall balls 15 Sit ups Rest 3 mins AMRAP in 8 mins: 5 Toes-to-bar 10 Wall balls 15 Push ups

Front Squat, 5-5-5-5-5 (75% of 8/5 1RM) Complete for time: 2 Power Clean, 155/100 20 Double Unders 4 Power Clean, 155/100 40 Double Unders 6 Power Clean, 155/100 60 Double Unders 8 Power Clean, 155/100 80 Double Unders 10 Power …
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8 AM WOD Complete for time: “Nancy” 5 rounds Run 400 meters 15 Overhead Squats, 95/65

Hang Power Snatch (mid thigh), 2-2-2-2-2 Power Clean + Power Jerk, 2-2-2-2-2 Push Press, 3-3-3-3-3 The HPS should be done without dropping the bar between reps. The PC + PJ can be dropped, but you must reposition and set up …
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For Load: Deadlift, 10-8-6-4-2 Complete 4 rounds for time of: Run 200 meters 15 Deadlift, (55% of above double) Thanks, Jodi, for covering the 6pm class and letting me get home to spend some time with my little girl on …
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