0875: 0754 – Last 9/5/14

WOD: Complete the following for time:

  • Run 800m
  • 15 x chest to bar pull up
  • 15 x thrusters (95/65)
  • Run 600m
  • 12 x chest to bar pull up
  • 12 x thrusters (115/85)
  • Run 400m
  • 9 x chest to bar pull up
  • 9 x thrusters (135/105)

GA: All runs 400m, bb thrusters 45/33/15 , pull ups 10 reps each round.

0874:

WU: AC,CR, SL

WOD: 25 minute Amrap

  • 5 box jump burpee
  • 6 body rows
  • 7 push ups
  • 8 jumping split squats
  • 9 air squats
  • 10 hollow rocks
  • 11 arm haulers
  • 12 mt climbers
  • 200 m run

FINISH: 5-10 Stretching

0873: SNATCH DAY!

Lifting days are challenging, require great focus and above all are fun sessions with your friends your normally huffing and puffing with on a daily basis. Plus you will cover 8 of the 10 fitness domains listed over the WB. See you all in the box Wednesday.

WU: CG am&noon , CDM 5,6pm – 10 minutes

Skill: All skill work for practice not Max Efforts

  • Hang Snatch GA: Hang Power Snatch (please allow for 15-20 minutes of lift time after coaching points have been addressed)
  • Snatch GA: power Snatch W/Halted DL (15 minutes lift time)

0872:

WU: C. Al // CA

WOD: FQ 6 8 10 12 10 8 6

  • slam ball 10-50? choose wisely
  • ring dips
  • HSPU
  • Strict TTB

STRENGTH: B. Squat 4×6@65%

0870:

WU: Lets get set up and get warm I 5 minutes.

A.WOD: Combine total from A & B//5 minute amrap 2 4 6 8 10 12….

  • Burpees
  • Pull ups

B.WOD: minute 6 to 16 AMRAP

  • 5 Squat cleans 135/95 GA: 4 PC
  • 25 DU GA: 15 SU

C. STRENGTH: OH WALKING LUNGE – 5X10 Steps @ roughly 40% b. squat load.

0870:

WOD: FT

  • Run 1000 m
  • 50 air squats GA: 25
  • 40 push ups GA: 20
  • 30 pull ups GA: 15
  • 20 GTO @2/3BW GA 10 GTO
  • 5 rope ascents
  • 20 GTO
  • 30 PU
  • 40 push ups
  • 50 squats
  • 1000 m run

GA: follow same reps to on return upward.