WOD

Monday, January 22, 2018

3 Rounds

400m Row
Rest = work

25 DB Thrusters
Rest = work

15 Strict Pull Ups
Rest = work

Sunday, January 21, 2018

Max Snatch
Max Clean & Jerk
Max Front Squat – can also test squat on Tuesday at the back of the gym.

Anyone not testing today can choose either A or B below.

A)
Snatch
8 x 2

2 Clean + 1 Jerk
8 sets

B)
5 rounds
Minute 1 15 Cal Bike
Minute 2 Russian KB Swings
Minute 3 40 DU’s
Minute 4 20 DB Walking Lunge

Saturday, January 20, 2018

Jen Four.Zero

21 – 15 – 9
Power Cleans
Burpees
Wall Balls

HAPPY 40TH BIRTHDAY JEN AND JANET!

Friday, January 19, 2018

Max Snatch

Max Clean & Jerk

Max Front Squat

You can also test on Sunday at 8 or 9am.  Sign in for the class you will attend so we can plan lifting stations.

“There’s an almost irresistible compulsion to always try to make big PRs—I’ll be the first to admit, a 5 kg PR is a lot more exciting than a 1 kg PR. But I see over and over lifters attempting these big PRs because they get greedy, or because they only like weights that end in 0 or 5, and missing. Over and over. For months and months. A 5 kg PR is a lot more exciting than a 1 kg PR, but a 1 kg PR is a lot more exciting than continually failing to exceed your best lift. Even worse, often to set up these big PR attempts, these lifters will actually lift their current PR… We already know you can lift that weight! If you’re physically capable of lifting your current PR on a given day, chances are you can lift 1 kg more—why repeat a weight we already know you can lift when you can add 1 kg to it?” ~Greg Everett

Not testing?

Snatch
8 x 2

2 Clean + 1 Jerk
8 sets

4 Rounds
20 Sit Ups
20 Russian KB Swings
20 KB Goblet Squats

Thursday, January 18, 2018

DELOAD! Snatch, C & J and Front Squat test day is on Friday or Sunday which ever day weeks best for you, but please sign in online. FYI – Friday night open lift is always the best time to test…who’s in?

10 Rounds
Lap Prowler Push / 10/7 cal bike
9 Pull Ups
1 D Ball to Shoulder 150/100

Wednesday, January 17, 2018

1 Snatch + 2 Snatch Balance
5 sets

AMRAP in 10 MIN
6 HSPU
12 T2B
36 DUs

Tuesday, January 16, 2018

 DELOAD ALL WEEK, light skill work on lifting days.Snatch, C & J and Front Squat test day is on Friday or Sunday which ever day weeks best for you, but please sign in online. FYI – Friday night open lift is always the best time to test…who’s in?

1 Front Sq. + 2 Pause Jerk + 1 Jerk
6 x 1
Partner Row or Bike for max Calories 
10 rounds
1:00 Row
:15 transition

Monday, January 15, 2018

AMRAP in 20 min
10 Wall Balls
10 Box Jumps
10 Deadlift

Sunday, January 14, 2018

Week 12 of 12 of oly cycle. DELOAD THIS WEEK, light skill work on lifting days.

Snatch, C & J and Front Squat test day is on Friday or Sunday which ever day weeks best for you, but please sign in online. FYI – Friday night open lift is always the best time to test…who’s in?

Tall Snatch
4 x 3

High Hang Snatch
3 x 3

Snatch High Pull + Hang Snatch
5 x 2

4 rounds for time:
9 burpees to target
18 Russian KB Swings

Saturday, January 13, 2018

3 Rounds
800m Run
32 Hang Squat Clean
16 Push Press

Or

5 Rounds
400m Run Row
20 Hang Squat Clean
10 Push Press