WOD

Mon 7/13/15

SP 5×3

SP 1xME to 20

BI:
25 DU (sub singles at 3:1)
25 WBS (20/14)

5 Rounds
3 Burpees over Bar
5 Clean & Jerk (155/118)
7 T2B

BO:
25 WBS
25 DU

Fri. 7/10/15

Front Squats 5z5

Front squat 1xME TO 20 @ 50-60% 5Rm

21-15-9-6-3
Push Ups
Pull Ups
Ball Slams

Th. 7/9/15

DB Strength Work 5×5 per arm
DB Sn.
DB Swing
DB Clean Press/PP

EMOM 20
1min 8 KBS @ (32/24)
2min 8 Burpees
3min 8 SDHP (115/88)
4min Tri. Turn

Wed. 7/8/15

KB Arnold SP 4×12 Tog-Alt-Tog-Alt

20min. Amrap
5 HSPU
10 Deadlifts (185/135)
15 WBS (20/14)
30 Singles

Tues. 7/7/15

Snatch High Pulls 5×4

Hang Snatch 5×2

3 Rounds
Tri Turn Farmers Carry (24k/16k)
9 Power Snatch (115/88)
12 Box Jumps (24/20)

Mon. 7/6/15

Back Squat 5×5 build yo heavy

BS 1xME to 20 @ 50-60% of 5Rm

10!
Hang Squat Clean (155/118)
1 Round – even mini Cindy (4 PU – 6 PU – 8 AS)
10 DU
10 Singles

Fri. 7/3/15

No 10am training session on Sat. 7/4/15
No open gym Sun. 7/5/15

7/4/1776
A Day In Celebration Of American Independence

On A Continuous Clock
7 Rounds
4 Power Cleans (155/118)
17 Push Ups

Then Immediately Following …..

76 WBS (20/14)
239 Singles (How Oold Are You…)

Th. 7/2/15

Schedule Change.
No 10am on Saturday
No open Gym on Sunday

Donna’s B’Day Wod
Good Luck Finding Out Her Age

Dips 4×5

Buy In – Tri. Turn
8! Rx (115/88)
Thrusters
C2B Pull Ups
Burpee Box Jumps 20″
Cal. Row
Buy Out – Tri. Turn

Wed 7/1/15

Note schedule Change
There will be no 10am training session on sat.
And
No Open Gym on Sun.

Upright Rows 3×10-15

BB Shrugs 3×10-15

4 Rounds
9 Snatch – Any Way- (115/88)
12 Box Jumps (24/20)
15 Air Squats
Tri Turn Around

Tues. 6/30/15

Deadlift 5×5

DL 1xME To 20 @ 50-60% of 5rep Max

Rev. Grip BB Rows 4×10

Buy In Patriot Run
21-15-9
Burpees
STO (115/88)
T2B

Mon. 6/29/15

Cleans + 1 Jerk
3-3-2-2-1-1

10 Rounds
15 WBS (20/14)
3 Cleans & Jerk (135/95)

Fri. 6/25/15

10min Stretch Roll Mobility work

Pistol Prigressions – Box Band Plate Etc.

4 Rounds (115/88)
5 HSPU no mat for Rx
7 BR BS Lunges per leg
9 OHS

Time Permitting
1000m Row for time

Th. 6/24/15

Front Squats 5×5

FS 1xME to 20 @ 60% of heaviest 5

For Time
50-40-30-20-10
DU
1-2-3-4-5
Power Snatch (135/103)
Tri. turn after each round (5 Runs Total)

Wed. 6/24/15

Note Schedule Change:
There will be No 6pm or 7pm training sessions today.
We will be hosting an Oly Training workshop from 6pm to 8pm
Members $10
Non Members $12
—————————————————————
SP 5×4

PP 4×3

PJ 3×2

Buy In: Pat. Run & 100m Row
WBS (20/14)
SDHP (32/24)
Goblet Squats (32/24)
Buy Out: 100m Row & Pat. Run
(10 Burpee penalty for incorrect order of buyout)

Tues 6/23/15

Note Schedule Change:
There will be no regular 7pm training session tonight.
Gymnastic Workshop will be scheduled instead, from 7pm-8pm.
$10 – members
$12 – non-members
—————————————————————
“Heather”
90 Air Squats
80 Sit Ups
70 Lunges
60 Box Jumps (24/20)
50 Burpees
40 Pull Ups
30 Dips
20 Hang Power Cleans (135/95)
10 deadlifts (225/155)