Monday 8-3-15

W.O.D. Skill – Split Jerk For time: 21 S.D.H.P 95/65 85/55 75/45 3 Push Jerk / Split jerk 95/65 85/55 75/45 18 S.D.H.P 6 Push Jerk / Split jerk 15 S.D.H.P 9 Push Jerk / Split jerk 12 S.D.H.P 12 Push Jerk / Split jerk 9 S.D.H.P 15 Push Jerk / Split jerk 6 S.D.H.P…

Judging starts at10am   Open 19.2   Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders…

We would like to present Yoga for athletes. We will be offering 2 free Vinyasa style classes. Tuesday the 19th @ 9:15am and Wednesday the 20th @ 7pm. There are several benefits of Yoga, some of which are : Loosen tight muscles Improve flexibility and mobility Improve muscular endurance and core strength. Improve stress and…

Strength: Box Squats 4X5 20 min Ascending ladder 1 Deadlift 315/225 1 Ring Push up (scale push up) 1 C2B 1 HSPU (scale push Press) 100 M RUN to fire hydrant and back CONTINUE INCREASING REPS BY 1 UNTIL TIME RUNS OUT. RUN DISTANCE STAYS THE SAME.

JC’s this Saturday night @6:30.     Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-8 Build to 2 RM Push Jerk Min 9-12 Build to 2 RM 2 rounds 30 Weighted Sit Ups 50/35 30/24 Cal Row 30 DB Hang Clean & Jerks 50/35 30 Wall Balls 20/14

Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…