[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]We’re holding the 1st Annual Hometown Hoedown this Friday! If you’re not sure which category to sign up for here are some general guidelines: Rx’d men: Chest-To-Bar Pull ups. Rx’d Women and all Masters: Pull ups. Scaled: No Pull Ups. If you can regularly Rx most weights and movements in class WOD’s you will be fine with the Rx category. Scaled and Masters categories will have scaled weights as well. Remember, it’s just for fun!! If you’re on the fence about signing up, Go For It!![/creativ_alertbox]

Skill

E2MOM for 10 Minutes
3 Power Snatch

Work up to a moderate weight Power Snatch and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  With 5 rounds of reps and 2 minutes rest for each set you should be able to attempt a weight that is a bit heavier than you would use were you performing this for 10 rounds on the minute or during a metcon.  If the Snatches are going well and you would like extra strength work, perform a sustainable set of Ring Dips on the odd minute.

WOD

AMRAP in 20 Minutes

400M Run
21 Goblet Squats 32/24kg
30 Sit-Ups

Workout notes: This workout is in a little bit longer duration that our average so working with a sustainable pace will be important but the movement pattern does allow you to push yourself a bit as these movements do compliment each other well.  The goblet squat can be done with a kettlebell or dumbbell if you like.  Hold the object right at the top of your chest and push your shoulders back keeping your torso upright through the entire range of motion.