WODs 7.27.15 - 7.31.15 11:30 AM Class Cancelled this week

There will not be an 11:30 AM class this week.  

Congratulation's to Coach Sean and Shannon. They will be getting married this Saturday. 

Two fun  events coming up that you should take a look at. 

August 29 - Urban Purpose Challenge - Click Here

September 12 - Para Bellum - Click Here

Monday

5-10 Min Instruction on Clean-Power and Squat

15 Min to Establish a 1 Rep Max Clean(squat preferred but whatever form you are comfortable with)

EMOM 14 Min

Min 1 2 Clean Pulls 90%

Min 2 8-10 Burpees

Tuesday

Take 10 Minutes to work on your goat movement from list below

HSPU, Ring Dips, Pistols,Pullups-get coahces help and tips

Complete as many reps as possible with remainding time

Ask coach for proper reps/movement scales to allow time for ME work

In 3:30 complete

20 Pullups

Max Cal Row

2:00 rest

In 3:30 complete

15 Ring Dips

ME Slam Balls

2:00 Rest

In 2:30 complete

10 Pistols or One Legged Squats

ME WB

2:00 rest

In 2:00 complete

5 HSPU

ME Goblet Squats 53/35

Wednesday

Teams of 2

0:00-2:00

9 T2B

9 STO 115/80

9 Over the Box Jumps

9 Hang Cleans 115/80

Rest 2 min

4:00-6:00

12 T2B

12 STO 115/80

12 Over the Box Jumps 24/20

12 Hang Cleans 115/80

Rest 2 min

8:00-10:00

15 T2B

15 STO 115/80

15 Over the Box Jumps 24/20

15 Hang Cleans 115/80

Continue this pattern till reps cant be completed in timeframe

Thursday

5-10 Min Instruction on Snatch- Power and Squat

15 Min to Establish a 1 Rep Max Snatch(squat perferred but whatever form you are comfortable with)

9 Min Amrap

200m run

50 DU

10 Snatch at 65%

Friday

Odd Movement Day

Stations 1 Min work/30 sec rest/transition

3 rounds

For reps(denote stone load)

Stone to Shoulder AHAP

KBS 70/53

Bench Press 135/85

Tire Hammers

Legless Rope Climbs