Thursday

0

Strength
5×3
snatch grip push press (behind the neck)

WOD
30-20-10
wall balls
DB snatches

Wednesday

0

Strength
5×5 back squats

WOD
15-12-9-6-3
burpee over bar
front squats @135/95 115/75 95/65

Tuesday

0

Skill
30 Chest 2 bar rows
*put bar on rack and row chest 2 bar (similar to a ring row)

WOD
3 rds of cindy
15 power snatches @115/75 95/65
x3 rds

Friday night bear fight

0

Hey guys, starting this friday (for 5 weeks) we will be running the open workout from 4-7pm. Come on in and do the open workout! We will be running heats every 30-40mins

There will be open gym 3-4pm but after that is open WODs only

Monday

0

Monday

Skill
3 min
L-sit
2 min
Hand stand hold
1 min
dead hang from bar

WOD
AMRAP 15
15 box jumps
15 burpee
15 push jerks @115/75 95/65

Friday

0

30 min clean and jerk Practice

@ 30 min mark
30-20-10
Hang power cleans @ 135/95 115/85 95/65
Toe 2 bar

Thursday

0

Strength day
Snatch 7 x 2 @75%effort
Front squat 5×7 increase load