Wednesday, 1-25-17
Strength:
Snatch High Pull 5-5-3-2-1
Snatch Balance 5-5-3-2-1
5 min EMOM
5 Snatches @ 60%
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Strength:
Snatch High Pull 5-5-3-2-1
Snatch Balance 5-5-3-2-1
5 min EMOM
5 Snatches @ 60%
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean Hang Power Clean 2-2-2-2 75% of P.C. Every minute on the minute for 20 minutes: ODD Minute: 3 Dips (weighted) 5 Toes-to-bar EVEN Minute: 2 Bear Complex (75#/115#) Bear Complex = Power clean + Front squat + Push press + Back squat + Push press
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 4 RFT 3 Hang Snatch (High Hang)155/103 6 Strict HSPU 9 Deadlifts 155/103 200 M Row
Beach WOD coming soon!!! 2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs 15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Dork 6RFT 60 D/U’s 30 KBS 15 Burpee
Holiday schedule: July 4th and 5th : 7,8,9 am only! 1776 WOD For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete…