07/06/2019

9:00 AM Class

Partner WOD
For Time
100 Cal Row
75 OHS (115/75)
50 Box Jump overs (24/20)
25 Deadlifts (225/155)
EMOM 100m Sprint

10:30 Barbell Club

Squat Clean 5X3
5 Rounds @ 2 min
65%-75%-85%-90%-85%
Then
Clean Pulls 5×3
5 Rounds @ 2 mins
90-95-100-105-110

Snatch
EMOM 10
2 reps @ 90%

 

 

07/05/2019

Strength/Skill

Push Jerk/Bent-over Row
5 Rounds @ 2:30
Push Jerk 5×5
A1. 5 reps Push Jerk @ 70%
of 1RM Clean & Jerk
A2. 6-8 Reps Landmind Bent over row add weight/round to AHAP

WOD

Teams of 2
TABATA 20 @ :45/:15
Man Makers (50/35)
Battle Ropes
KB/DB Push press (50/35)
Burpees
KB/DB Squat Cleans
Rope Climbs

Post: Total reps/Cals

 

07/04/2019

Happy 4th of July!

Coach led warm up

WOD
Teams of 3
“TEAM 1776″
For Time
KBS (55/35)
Box Jumps (24″/20”)
HSPUs
DUs
Cal Row
Burpees
Sit-ups
Wall Balls (20/14)
Front Rack Dumbell Lunges (50/35)
Cal Bike
Ball Slams (50/35)
Bench Press (155/105)

 

07/03/2019

Strength/Skill

Cleans
5 Rounds @ 2:00
5-5-5-5-5 TNG
Cleans
add weight/round to AHAP

WOD

“ANGIE”
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

 

07/02/2019

Strength/Skill

Snatch technique

WOD

Snatch EMOM25
5 OM for 5 mins @ 40%
5 OM for 5 mins @ 60%
3 OM for 5 mins @ 70%
1 Every 30 sec @ 75% for 3min
1 Every 30 sec @ 80% for 2min
1 OM for 5 mins adding weight per round
(3 failed attempts ends EMOM)