Monthly ArchivesAugust 2017

Every 2 min for 12 min: Work to a max Hang Clean + Clean
5 Rounds:
15 KB Swings (55/35)
15 Box Jumps (24/20)
15 Burpees
15 Wall Balls (20/14)
Athletes-
We will be cancelling the 12, 4, 5, 6 and 7 PM classes on Friday, August 25 due to the approaching storm.
We can’t predict what the storm will do and [...]

15 Minute AMRAP:
30 Air Squats
20 Push-Ups
10 DL (225/135)

Strength:  Back Squat:  4@70%, 4@75%, 4@80%, 4@85%
4 Rounds:
15 Push Press (95/65)
300m Run
50 DU’s (100 singles)

Every 2 for 14 Minutes:  Hang Snatch + Snatch:  Work to a max 1+1
10 Clean and Jerk (155/115)
40 Pull-Ups
8 Clean and Jerks
30 Pull-Ups
6 Clean and Jerks
20 Pull-Ups
4 Clean and Jerks
10 Pull-Ups
2 Clean and Jerks

Strength:  Front Squat: 4@70, 4@75, 4@80, 4@85
2 Person Team WOD: 5 Rounds EACH
100m Run
10 Burpees
10 Back Squats (95/65)
10 Sit-Ups
Switch after each round. Wait 1 minute after the 2nd partner finishes before
the next round is started.

Strength:  OHS:  Work to a 1RM
Strength 2: 1 Round for max reps, OHS @ bodyweight (or as close as possible) Take the bar from the ground
50 Box Jumps (24/20)
50 KB Swings (55/35)
50 Sit-Ups
50 Wall Balls (20/14)
50 Push-Ups

15 Min AMRAP:
2 Rope Climbs (4 mods)
10 Ring Dips
200m Run
Cash out: Coaches choice

Strength:  Front Squat:  5@60, 5@65, 5@70, 5@70
1000m Row
50 DL (135/95)
30 HSPU

Strength: Power Snatch + Hang Power Snatch
Every 2 min for 14 min, work to a heavy set
30-20-10
Power Snatch (75/55)
Pull-Ups
400m Run

Strength:  Back Squat:  6@70, 6@80, 3@90, 2@95, 2@95
Two Person Team WOD:
80 Wall Balls (20/14) + 10 Power Cleans (135/95)
60 Wall Balls + 20 Power Cleans
40 Wall Balls + 30 Power Cleans
20 Wall Balls + 40 Power Cleans