Announcements
- Nutrition Navigation (meal planning guidance) is launched! To read about our program and the launch contest where you can win discounted dues or FREE training, CLICK HERE
- PAINTBALL OUTING ON APRIL 9TH!! CLICK HERE
- Ladies Night at Uptown, Friday April 21st! CLICK HERE
- Schedule notice
- Staff meeting this Saturday April 8th, 8am classes cancelled at Miramar and Mission Gorge
SWOD: (10 Min)
8 Sets:
High Hang Snatch + Swing Out Snatch
*squat or power
**Focus on waiting for the transition to shoot the bar straight up
WOD: (About 19 minutes)
AMRAP 5 min:
50m Run
10 Toes to Bar
15 Hang Power Snatches (75/55)
*Score = rounds + reps
Rest 2 Minutes
However far you made it, do the same for time
*Score = time
Rest 2 Minutes
AMRAP 5:
800m Run
Max Toes to Bar and/or Hang Power Snatches (75/55) with time remaining
*you choose which one or both, score=total reps
Ex:
you make it 3 rounds + 50 meter run in the 5 minutes
Rest 2 Minutes
Now you do 3 rounds + 50 meters for time, score = time
Rest 2 Minutes
Now after you finish the 800m run in 4:10, 3 toes to bar, 5 hang snatches, 2 toes to bar, and 1 hang power snatch and time expires