0668:

WU: 10 minutes prep – 30 minutes C&J – 20 minute strength

WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it.

  • 30 minute time block: C&J (split) 10X1 (partner on a bar)

 

STRENGTH: B. Squat 2×4 65% 2×4 75% 2×4 85%

0663:

Bobby Bobble heads now on sale in the Pro Shop.

WU: 8 minutes – 10 squats, 10 mt climbers, 8 bb Push press, 4 bb split jerk

WOD: comp athletes are free to start lifting after WU. Further instruction will be provided to those who need it.

  • 30 minute time block: C&J (split) 10X1 (partner up on a bb)

GA: Get in and learn. No clock. Lifting is fun and makes you 12% more beautiful on average. Studies show!

0610:

WU: 20 squats, 10 strict push ups, 8 V-ups, 100 m run X3
Skill/Strength:
• 10×1 C&J @50-70%
• 5×5 TTB
• 5×3 KTE
• 10×5 wall balls
GA: 10X2 C&J for practice, 5×2 tuck sits, 5×4 clam shells, 10X3 wall balls for execution.

0572:

WU: let’s work it out!
STRENGTH: DL 4×5@65%
WOD: Wod 1 no clock 10 minute cap
21 15 9
• Thruster 65/45
• Pull ups
Wod 2: 8 min amrap
• 10 box jumps
• 6 C&J 95/65
G. Antlers: Wod 1
• 21 15 9 Thruster
• 10 8 6 pull ups
Wod 2: scale load only