Wednesday, 2-1-17
Strength: Weighted Push Ups 5X3
Partner Wod
40 Burpee Box Jump (20″)
30 Power Clean and jerks (155/105)
40 Cal Row
40 C2B Pull Ups
40 Cal Row
30 Power Clean and Jerks (155/105)
40 Burpee Box Jumps
*Share reps as needed
Strength: Weighted Push Ups 5X3
Partner Wod
40 Burpee Box Jump (20″)
30 Power Clean and jerks (155/105)
40 Cal Row
40 C2B Pull Ups
40 Cal Row
30 Power Clean and Jerks (155/105)
40 Burpee Box Jumps
*Share reps as needed
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)
“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed…
Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24
“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*
Strength/Skill – A – 2-pos Clean (floor,under the knee) X 4 B – Jerk behind the neck + Jerk (85% of 1RM) X 5 (From Rack) 5 Rounds for time: 10 Thrusters (95 / 65 lbs) 10 Walk out/Walk in Push-ups
Snatch Technique Add weight if form looks good With a Partner Row 5000m While 1 partner rows, the other completes: 10 DB Thrusters 35/25 50′ Bear Crawl 10 DB Snatches Continue alternating until 5000m are completed