Thursday, 8-15-19

8 and 9am class this morning. Regular pm classes. Strength: 3 Position Clean X 5 @ 70% Clean Pull 5 X3 @ 80% “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Tuesday’s WOD has a portion outside. Bring appropriate clothing. The high will be 63 with winds 4-7 m.p.h. Morning crew it will be a little cooler in the A.M. Strength/Skill – Heaving Snatch Balance For time: 3 Snatch complex, 95# (65#) 30 Ring dips 2 Snatch complex, 95# (65#) 20 Ring dips 1 Snatch complex,…

Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.

Warm up: 2RDs at east pace 10 BB Good Mornings 10 Glute Bridges 10 Reverse Hypers 10 BB Deadlifts 20 min to complete: 10 Deadlifts @ 60% 10 @ 65% 8 @ 70% 8 @ 75% 6 @ 75% 10 @ 70% 7 min AMRAP 20 Lateral Box Steps Overs 20″/18″ 10 KBS 53/35 5…

Strength/Skill – Power Snatch 5-5-3-3-2-2-1 As reps decrease, weight increases. Team WOD: Partner up and as a team, complete the following for time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups

Run 800m Then 2 rounds for time, 9 deadlifts (165/115#) 6 hang cleans 3 jerks Run 400m Then 2 rounds for time, 9 deadlifts 6 hang cleans 3 jerks The 9/6/3 should be completed as a complex meaning the bar should not be dropped once you start. It can be dropped in between rounds and…