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WOD

8
Jul

Sunday Kids

Warm up:
Plank Relay
Team lines up in Plank position 10 ft from a cone. The first person jumps up, runs around the cone and then assumes plank position at the other end of the line. The line inches its way across the room one runner at a time until all team members have run 3 times.

Skill work:
SDHP

Wall Sits

WOD:
21-15-9 or 15-12-9 Reps of:
Squats
Tuck jumps
Do 3 forward rolls between rounds

Game!

 

6
Jul

Friday 120706

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Caption contest!

15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk).

-then-

“Donkey-Kong”

3 rounds for time of:

5 Deadlifts 315/225#
10 HSPU (Regionals Standard)
20 Lateral Over-the-Box Jumps 24/20″

4
Jul

Wednesday 120704

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ONLY 2 SESSIONS TODAY, 10am AND 5pm. AFTER THE 5pm CLASS WE WILL LET THOSE FOLKS LOOKING TO ATTEMPT THE ASRX SKILLS CHALLENGE GET STARTED. FIREWORKS IN THE GYM PARKING LOT AFTERWARDS. ALSO THERE WILL BE NO KIDS SESSION.

3
Jul

Tuesday 120703

Reminder:
Class on Wednesday at 10am and 5pm only.

*The Back Squats are based off of YOUR THREE REP MAX

Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

-then-

4 rounds for time of:

5 Muscle-Ups
10 Front Squats 135/95#
30 Double-Unders

2
Jul

Monday 120702

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WOD 120702
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.

-then-

21-15-9 of:

OHS 115/75#
T2B

For time.

2
Jul

Monday kids

Warm up:
10-9-8-7-6-5-4-3-2-1
Jumping jacks
Seconds in Plank hold

Skill work:
Sumo Deadlift High Pull

WOD:
AMRAP in a given amount of time of:
5 SDHP
10 Squats
10 Push ups