Strength: Squat Snatch 1 Rep every :30 for 5 Mins
WOD: For Time
Row 1K
50 Pull Ups
30 Shoulder to Overhead @ 75% of bodyweight
REC: 10 minutes to find max height box jump
Friday, August 9th, 2013
Strength: Squat Snatch 5x3
WOD: For Time
12,10,8,6,4,2
Snatch 115/75
Burpees
REC: With a Partner
5 Min AMRAP
3,6,9,12...
abmat sit ups/ slam balls, one person at each station
One person does 3 sit ups while partner does three Ball Slams then switch, then switch back and do 6 of each, etc.
Wednesday, July 31st, 2013
Strength: Sumo Deadlift 5x5
WOD: "2009 Games Event"
Watch the video to see how far the Games have come!
3 Rounds for Time
30 Wall Balls (20/14)
30 Squat Snatch (75/55)
REC: 3x10 Dr Popps prescribed trunk rotation drill w/ empty barbell
(Coaches, if you don't know what this is, get with Justin and he'll show you)
Friday, May 24th, 2013
Strength: Squat Snatch 2 reps on every :30 for 8 Minutes
WOD: 12 Minute AMRAP
800 Meter Run, then
1 Muscle Up
1 High Box jump (38/32) (set 2 #45 bumper plates on the 30" box for 38 and 1 #15 bumper on the 30 inch box for 32")
2 Muscle Ups
2 High Box jumps
3,3
4,4 and so on...
REC: Shared 2k Rowing Challenge. Coach will have the liberty to set up even teams, whether that's teams of 2, 3 or more based on how many people are in class. Coach will do their best to create evenly able teams as well. First team done does 6 burpees, second team done does 9 burpees, 3rd team done does 12 burpees and so on (increasing by 3 reps) until all the teams are done. Every Second Counts!