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August 16th will be the last

day of our kids class!

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8.14.18

Strength
Alternating movements
Bench Press
4X8
Sled Push
4X50ft (AHAP)

Wod
400 Meter run
40 Air squats
20 HSPU
200 Meter run
20 Back Squats (185/135)
200 Meter run
20 HSPU
40 Air squats
400 Meter run

8.10.18 “Fight Gone Bad”

“Fight Gone Bad!“

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points for a total score.

8.8.18

Technique
Snatch
10 min EMOM
1 Snatch Push Press (behind the neck)
1 Snatch Balance
1 High Hang Squat Snatch
then
Strength
5X3 Floating Snatch Pull

AKA No-touch snatch pull, hang snatch pull

The floating snatch pull is a variation of the snatch pull in which the bar doesn’t return all the way to the floor between reps.

Wod
3X
400 Meter Run
20 Curls 55/35
20 Front Rack Lunges (standing in place) 55/35

8.7.18

Last chance for shirts, we’ll be placing our order on Wednesday!

Wod
3 Clean and Jerks 155/105
6 T2B
6 Clean and Jerks
12 T2B
9 Clean and Jerks
18 T2B
50 Calorie Bike
9 Clean and Jerks
18 T2B
6 Clean and Jerks
12 T2B
3 Clean and Jerks
6 T2B

Post Wod
3X
1 min Wall sit
15 second rest
1 min Plank
15 second rest