“Rock Your Body”
2 Rounds
1000m Run
50 Pull Ups
75 Push Ups
100 Air Squats

-Partition Reps as needed
-Run must be at the start of each round

“Tunnel Vision”
Every 2:00 for 6 Sets
Power Snatch Complex
2 Snatch Pull + 1 Hang Power Snatch from Knee
Start at 70% of 1 Rep Max Power Snatch and increase each set
—
“Not Gwen”
15-12-9
Touch and Go Power Snatch, For Time
Rest as needed between sets, stay at the same weight for all sets

-If bar is released or resting on the floor, restart the set-

12:00 Time Cap

“Lady Gaga”
14:00 AMRAP
Athlete 1:
15 American KB Swings 53/35
10 KB Goblet Squat
Athlete 2:
8 Shuttle Run 50ft (25ft/25ft)
20 Plank Shoulder Taps

Switch when both parnters complete work

“Hot Wheels Leading the Way”
Zina’s B Day Workout
Every 2:00 for 10:00
9 Burpees
9 Hang Power Clean 95/65
Max Rep Toes to bar
-1:00 Rest-
Every 2:00 For 10:00
7 Bar over Burpees
7 Power Cleans 95/65
Max Rep V Ups
-1:00 Rest-
1:00 Max Rep Power Cleans
-1:00 Rest
1:00 Max Rep Toes to Bar
-1:00 Rest
1:00 Max Rep Burpees

“Born This Way”
Every 1:00 for 20 sets
3 Thrusters
-increase weight each set

3 Sets
500m Row
3:00 rest between each
—
“Poker Face”
3 Rounds (each for time)
20/16 Cal Row
30 Alternate v ups
15 Box Jumps 24/20
20/16 Cal Echo Bike
3:00 Rest

“The Edge of Glory”
Every 2:00 for 6 Sets
1 Clean Pull + 1 Hang Power Clean (Knee) + 1 Push Jerk
start at 60% of 1 Rep Clean and Jerk and increase each set
—
“Gwen”
For Time at heaviest weight:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only.
– Rest as needed between sets

Every 3:00 for 3 sets

20 Alternating Front Rack Reverse Lunge
Increase weight each set
—
“Paper Gangster”
10:00 AMRAP
8 Chest to Bar Pull Up
10 Stationary Overhead Lunge 95/65

Partner WOD
4 Rounds
50 Thrusters 135/95 (split reps)
30 Burpee Pull Ups (split reps)
400m Run (together)

“Eminem”
3 Rounds (each for time)
1000m Row
1000m Run
1 Mile Echo Bike
3:00 Rest

No 6pm Class today. Sorry for any inconvenience