WODs 8.28.17 - 9.1.17 - Next Intro Class Starts 9.12.17

Congratulations to the J19 Trivia Team! They went to New Orleans this past weekend and placed 46 out of 222 in the National championship tourney!!! 

Lot's of people want to get back on a schedule and get in shape.  Tell your friends to check out our intro classes.  More info here

Monday - Happy Birthday to Kelsi! She is 20! OMG!

1. Snatch
Build to Heavy Single

2. Snatch Grip Deadlift
(80%/5)5

*3 second pause in power position

3. Conditioning
AMRAP 15
50 Double Unders
25/18 Calorie Schwinn Bike (18/12 Calorie Assault Bike) Row if no bike available
15 Dumbbell Hang Squat Cleans (50/35)

*Extra work

1. Back Squat
(75%/4)5

Tuesday

1. Barbell Conditioning
For Time:
10 Snatches (115/80)
change weights
8 Snatches (135/95)
change weights
6 Snatches (155/105)
change weights
4 Snatches (185/135)
change weights
2 Snatches (205/145)

2. Conditioning "Helen"
3 RFT:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Wednesday

1. Power Clean
(70%/5)3
(75%/3)2

2. Conditioning
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

*Extra work

1. Power Jerk
(70%/5)3
(75%/3)2

2. Push Press
(75%/5)5

Thursday

If you have trained M-W this week then this would be a good rest day. 

1-10 Mins

Run 1 mile

Complete as many sit ups as possible with remaining time. 

Rest 10-13

13-20

Run 800 Meters

Complete as many push ups as possible. 

Rest 20-23

23-27

Run 400 Meters

Complete as many burpees as possible. 

*Score is reps from all rounds

Friday

 

1. Clean and Jerk
Build to Heavy Single

2. Clean Grip Deadlift
(110%/2)4

*3 second pause in power position

3. Front Squat
(75%/4)5

4. Conditioning
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (135/95)

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