Wednesday, 10-23-13

4th of July hours are 8 & 9 AM only and it is a hero WOD. Strength/Skill – Weighted Push ups 3-3-3-3-3 21-15-9 Hang Power Cleans 135/95 Walk out walk in pushups ( Full hip extension after every walk in)

E2MOM for 16 min 1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk *Build in weight* For Time: 21 Thrusters 115/80 9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips) 15 Thrusters 115/80 15 C2B Pull ups (20 Banded +…

WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

Strength: BOX SQUAT 7X1 21 MINUTE WORKOUT 30 SEC MAX KETTLE BELL SWINGS 70/53 – 30 SEC REST 30 SEC MAX DOUBLE UNDERS – 30 SEC REST 30 SEC MAX WEIGHTED  SIT-UPS- 30 SEC REST  

ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest

Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets