1834 Saturday 8/19/2017

Warmup
Run 800m
10 Wall Walks

Strength
6 Rounds
Every 90 Sec
Max hold Dball in bearhug

Partner WOD
30 Bar Facing Burpees, Synchronized
60 HSPU, Shared Burden
90 T2B, Shared Burden
Then 10 Rounds alternating
1 Complex of:
1 Squat Clean
1 Hang Clean
1 Thruster
1 Squat Clean
1 Hang Clean
1 Jerk
*No drops. Weight can increase each round. Work towards a max that you can hang on to.

1833 Friday 8/18/2017

We won't be having classes on Monday! We'll be open and there will be a WOD for you guys!

Warmup
Row 500m
3 Rounds
20 Walking Lunges
10 C2B Pullups
5 Knee Jumps

Strength
5x5 Deadlifts
*Work up in weight

WOD
3 Rounds
50 Wall Balls (20/14)
20 Cleans (95/65)
10 MU

REC
10 min for Coach Led Mobility

1831 Wednesday 8/16/2017

The Throwdown is full! The event filled in under 5 min this year. We'll be needing as many judges and volunteers as possible. If you will be available to help out, please reach out to us and let us know! Thanks to all of you guys that we are able to put on an event like the Throwdown every year!

Warmup
Ski 500m
2 Rounds
10 Burpee Box Jump Overs
60 Sec Squat Hold

Strength
Tempo Front Squats
4x6 31X2
*Work up in weight
*3 sec down, 1 sec pause in the bottom, fast up, 2 sec pause in the top.

WOD - Through Fire
Team of 4
Waterfall 1:
15 KB Swings (2/1.5)
15 Box Jump Overs (24/20)
15 C2B Pullups

Waterfall 2:
15 C2B Pullups
15 Box Jump Overs (24/20)
15 KB Swings (2/1.5)
*WOD first today. Waterfall 2 starts as soon as the final athlete finishes Waterfall 1.

REC
Accumulate 10-20
Strict HSPU or Paralette HSPU