Monday, September 14th
Strength: Hang Power Snatch+Power Snatch+Squat Snatch3 @ 60%, 2 @ 65%, 1@ 70% (of 1 RM Squat Snatch) WOD Weighted dip 5-5-5-5-5 reps10 knees to elbows between ea set Cool Down30 windshield wipers
Sunday, September 13th, 2015
OPEN GYM 11:00-12:30! Come make up a WOD you missed this week, or work on your GOATS!
Saturday, September 12th, 2015
Warm Up Crossover Symmetry Activation Phase WOD For time:100 ……… Every 2 min complete 15 double unders Cool Down Mobility band upper body
Friday, September 11th, 2015
Warm Up: 10 GHD back extensions (slow and controlled stacking vertebrae) 10 GHD sit ups 10 GHD Hip extensions WOD 3 rounds for time of:Row 500 meters21 thrusters 95#/65# Cool Down: 30 T2B
Thursday, September 10th, 2015
Strength: Power snatch 3-3-3-3-3-3-3 reps WOD 10 min AMRAP 6 stone to shoulder 115#/75# 100’ stone carry Cool Down: 100 russian twist 20/15