WOD 290815

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Weightlifting Class 8:00-9:00 Snatch* 1,1@80-85% x 3 * These should be Heavy and Pretty BACK Squat 5@9 Group Class 9:00-10:00 WOD: Teams of Three complete: COMP: 30 Strict Handstand push-ups 60 Toes to bar 90 Wall balls 20/14# 120 Box jump Overs 24/20" 300 Calorie row 120 Box Jump Overs 90 Wall balls 60 Toes to bar…

WOD 210815

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Pregame- Snatch Prep Warm Up: Snatch Prep Snatch Barbell warm-up as a group Strength: 12 Minutes to establish  Snatch- Heavy for Day WOD: 8 Min AMRAP COMP: 5 Power Snatch 135/95# 10 Lateral Box Step Overs 24/20" 200 Ft Shuttle Run (50 x 4) FIT: 5 Power Snatch 95/65 10 Lateral Box Step Overs 24/20" 200 FT Shuttle Run…

WOD 190815

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Pregame- Lower Prep Warm Up: Clean Barbell Prep Clean barbell warm-up Strength: 14 Minutes to establish: Heavy for Day 5 Rep High Hang Clean WOD:5 Intervals :30 Seconds on/90 Seconds off NOVICE AMRAP Thrusters 45/35# FIT- AMRAP Thrusters 75/55# COMP- AMRAP Thrusters 95/65# DTS: 5 x 3 Beatswing +1 Muscle up 5×5 Ring Ice…

WOD 180815

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Pregame- Upper Prep Warm Up: 2RNFT: 250M Row 10 Shoulder Taps or 30 Second Handstand Hold 7 Roll to Candlesticks 5 Broad Jumps Strength: 14 Minutes: Push Press- Establish 10 Rep @ heavy for the day WOD:  3RFT COMP: 50M KB Waiters Carry(R) 55/35# 30 Calorie Row 50M KB Waiters Carry (L) 30 Ab Mat Sit-ups FIT:…