WOD 300915

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Pregame- Lower Warm Up: mobility prep Clean Barbell warmup Strength: Establish: Heavy for Day Level 3/2- 3 Rep Clean From Floor Level 1- Clean Practice WOD- BENCHMARK! “Diane” For time: COMP: 21-15-9 Deadlift 225/155# HSPU FIT: 21-15-9 Deadlift 225/155# or 70% of Deadlift. HSPU FIT(-) 21-15-9 Deadlift 225/155# or 70% of Deadlift PIKE HSPU…

WOD 230915

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Pregame- Snatch Warm Up: 3 Sets Max Effort Double Under or 5 Minute Double Under Practice Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day COMP/FIT- 3 Rep Snatch From Hang NOVICE- Hang Snatch Technique Work   WOD- 4RFT: COMP: 20/15- Calorie Row 15- Deadlifts 225/155 5- Burpee Bar Muscle-Ups FIT: 15/12- Calorie…

WOD 190915 SATURDAY

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Saturday 9/19/2015 Weightlifting Class 8:00-9:00 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty Squat 5@ Heavy For Day   Group Class 9:00-10:00 WOD 1: 5 MIN AMRAP “Lift Up Autism” http://www.liftupautism.com--->read about it Still time to donate HERE or bring some cash! “LUKE” COMP: 4 Power Cleans: 155 lbs/105 24 Double Unders 10 Pull-Ups FIT:…