JHOP - 0700 class COMMUNITY DAY! Trunk or Treat Event Costume Parade Partner WOD (Bring your own or have one assigned!) Trick or treating (Costume not required, but encouraged.) Snacks & Beverages Event will be held outdoors, social distancing will be practiced, mask wearing welcomed!
COME BY FOR ALL OR PART OF THE FESTIVITIES! Looking forward to a Spooky Good Time! 👻
PRIMARY STRENGTH Hang Snatch Complete 6 Rounds every 90 seconds. - 1 Hang Snatch (Squat or Power) starting at 75% of 1 RM Snatch. Then: Hang Clean Complete 6 Rounds every 2nd minute. - 1 Squat Clean starting around 80% of 1rm clean. METCON 3 Rounds E3MOM 12/18 Cal Bike :30 L-Sit Max Hand release push-ups **Keep a continuous count of the push-ups.
JHOP @ 0700 class 0900 & 1000 class METCON 12-9-6-3 (20 minute time cap) Strict HSPU* Hang Clean 110/165 (100/155) Lateral Burpee over Bar * Limit to 3 failed attempts every round before a mandatory modification of DB tall kneeling press for the rest of the round. Step 1: Believe in yourself. 💕
Complete 4 Rounds Alternating E2OM A) 5 Alternating Push Press (DB or KB hold in rack position, press one at a time.) 30’ Left Arm OH / Right arm Front Rack carry 5 Alternating Push Press 30’ Right Arm OH / Left arm Front Rack carry B) 8-12 Paralette Shoot through holding L-sit for 2-5 seconds every rep. 10 Farmer carry walking lunges METCON 7 minute AMRAP 7/10 Cal Bike 6 Front Squat 95/135 (75/95) 4 S2OH