Trish and Matt’s Wedding W.O.D.
The Ol'(Wall) Ball and Chain W.O.D.
69 R.F.T. (-64)
5 – Hard Thrusts-(ers) 135/95
3 – Snatches (Power) 135/95
13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots)
(Reps represent Matt & Trish’s wedding date)
AS OF NEXT WEEK WE WILL CUT 1 5AM CLASS. SO CLASSES WILL BE TUESDAY, WEDNESDAY, FRIDAY. THIS WILL BE FOR THE REST OF THE SUMMER. Strength: Snatch grip deadlifts: 4X3 @ 100+% Snatch grip high pulls: 4X3 @ 90% OHS: 4X3 increasing weight For time: 100 Double-unders 10 Squat Snatch 155/105 80 Double-unders…
Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees
Warm up: 2RDs at easy pace 5 behind the neck snatch grip push press 7 Muscle Snatch 7 Low Hang Power Snatch 10 Air Squats 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 50% of 1RM Min 3 & 4 – 3 Power Snatches @ 55% Min 5 & 6 –…
32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work
No classes Monday evening! Strength/Skill – 3X10 Deadlifts @ 70% – rest exactly 2:30 For time: 100 Double-Unders 50 Ab-Mat Sit-ups 40 (steps) Walking Lunges (front rack) 135/95# 30 Shoulder to OH 135/95# 20 HSPU It would be advantageous do some pull-ups or ring rows after this WOD. There is a lot of pushing here…
Starts @ :15 mins past hour. On a 3 minute running clock: 80 Double unders Then, as many burpees to plate as possible Rest 1 minute, then repeat for 3 total rounds Score is total Burps Strength/Skill – 200m Sprint x 8. Rest 3 mins between sets. Starts at :30 mins past the hour.