3 Person Partner WOD this Sunday….must sign up with partners.
No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.
15 min to work up to 90% of 1RM Snatch and complete 4 x 1 at 90%
15 min to work up to 90% of 1RM Clean & Jerk and complete 4 x 1 at 90%
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power…
TABATA and a half 8 tabata intervals of each with 1 minute rest after each exercise: Burpees Sit ups Push ups Squats KB swings 53/35 *Feel free to wear a vest for burpee/push up/squats or grab some weight for sit ups or swing a heavier KB*
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5% Min 8-9: Sq. Clean & Jerk 72.5-80% Min 10-12: Sq. Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep…
5AM class today! Open WOD 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall Balls 20/14 30 Cleans 135/95 20 M/U’s Strength: 5 X 3 Box Squats Between 83-93% of 1RM
WOD 10 Min AMRAP 5 Ring Muscle Ups 10 Sq Cleans 135/95 20 Box Jumps 24/20 Rest 5 Min 15 Min to Est 1 RM Power Snatch (no squat) reps can look like: 75% x2, 80%x2, 85%x1, 90%x1…. Rest 2 min 5 Min AMRAP HSPU