Friday, 6-4-15

PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation) (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each…

Strength: 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. As many rounds as possible in 15 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run

Warm-up – Burgener 75 ground to overhead (Power snatch preferred) 55/35 W.O.D – “Cindy” – 20 minute A.M.R.A.P 5 – pull-ups 10 – push-ups 15 – squats

2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…

Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…

From Wednesday July 11th Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Power Snatch 3-3-3-3-3 TnG(Touch and Go) “SQT” Three rounds for time of: 95 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there…