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Today:

1 hang clean+ 1 power clean+ 1 jerk as heavy as possible

then

2 rounds for time:

run to track

25 deadlifts (225,155)

30 push-ups

20 box jumps

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Today:

Overhead squat 3rm

then

4 rounds

25 KB swings

25 Wall balls

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Today:

21,15 and 9

Deadlift (225,155)

HSPU

rest 5 min

max distance row in 4 minutes

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Today:

push press 5 rm

then:

3 rounds

run 200

8 thrusters (155,105)

10 burpees

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Open Gym

open

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Today:

teams of two:

20 minutes to establish a heavy clean *both teammates must be able to clean the weight for it to count

As a team complete:

10,9,8,7,6,5,4,3,2,1

HSPU

Bar Muscle ups

Ring dip

*only one works at a time

** Can also be done as a team of one

 

 

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Happy Happy Happy

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Today we’re going to do our happy hour WOD out at the track.  bring your buddy and some beer to hang out afterwards.  I know not everyone’s schedule allows for this so feel free to come back to the gym just to hang out and meet some new people.

Teams of two:

AMRAP in 25 minutes (complete at the track)

Partner A: Run 3 laps

Partner B: Accumulate as many 1 arm DB snatches as possible (70,50)

switch

Partner A: Run 3 laps :

Partner B:  Accumulate as many wall balls as possible

switch

Parter A: Run 3 laps

Partner B: Accumulate as many toes to bar as possible

Switch.  Repeat starting with snatches

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Happy hour Friday

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Don’t forget about our happy hour team WOD tomorrow.  Bring your partner and some beer to class and hang out after

Today:

5 rounds

run 400

15 burpee up and overs (24,20)

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Today:

Back squat

5 sets of 5 at 75% of 1rm

Then

AMRAP in 10

1 snatch 80% of your 1rm

3 rounds of Cindy

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Friday night happy hour word

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Friday night will be our second happy hour WOD. It will be a partner workout so go ahead and get your teammates together.  Hopefully, if weather permits it will be out on the track as well.  Hooray for fun!!

Today:

21,15 and 9

front squat (155,105)

KB swings (heavy)

pull-ups

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