Seventh Heaven Comp WOD today!
See you at 7:15 AM!

Squad WOD
AMRAP 28 – w/ Partner, Alternate Stations
1) 200/150m Row (FX: 150/100m) (RX+: 250/200m)

2)
15 Toes to Bar (FX: 10)
15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)

3) 60 Double Unders (FX: 40) (RX+: 80)

Strength
Every 2:30, 6 Sets
1-3) 1 Clean Pull w/ Pause in Extension + 1 2″ Low Hang Power Clean w/ 5s Eccentric + 1 Power Clean (65-70%)
4-6) 1 Clean Pull + 1 2″ Low Hang Power Clean + 1 Power Clean (70-75%)
*Reset before the Power Clean

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP (Double Dumbbell Power Clean + Double Dumbbell Box Step Overs) (24/20) (50/35) (FX: 35/20)
4) Rest
*1 Rep = 1 Power Clean + 1 Box Step Over

Conditioning
5 Rounds for Time:
500/400m Row (FX: 400/300m)
20 Sit-Ups
15 Burpee Pull-Ups (FX: 6″ Target)
10 50′ Shuttle Runs
*35:00 Cap

Handstand Push-up/Handstand Walk Skills Clinic at 5:45 PM!
Sign up on ZenPlanner to reserve your spot!

Strength
In 15:00
Build to Heavy Hang Squat Snatch

FX:
Every 2:30, 6 Sets
2 Hang Squat Snatch w/ Pause at Hang
1-3) 60-65%
4-6) 65-70%

Conditioning
AMRAP 10
30 Box Jumps (24/20)
15 Overhead Squat (95//65) (FX: 75/55) (RX+: 115/80)
15 Hang Power Snatch (95//65) (FX: 75/55) (RX+: 115/80)

Coach Kevin will be hosting an Olympic Lifting Seminar on
Saturday, February 3rd from 11:30 – 1:30 PM!
We are capping the class at 12, so this is a great opportunity to get some 1-1 coaching and improve your snatch, clean, and split jerk! ALL levels are welcome and encouraged to participate!
Sign-up on Zen Planner or email [email protected] if you’re interested!

Strength
In 15:00
Establish 3RM Strict Press

Conditioning
5 Rounds for Time:
250/200m Row (FX: 200/150m)
3 Rig Complexes
*RX: 3 Toes to Bar + 2 Chest to Bar Pull-Ups + 1 Bar Muscle-Up
*RX+: Unbroken Complex of 3-2-1
*FX: 3 Toes to Bar + 2 Pull-Ups + 1 Chest to Bar Pull-Up
*12:00 Cap