200917

1) Hero WOD ” Rich ”
13 Squat Snatches 155/115
Then 10 rounds of
10 Pull-ups
100m Sprint
Then
13 Squat Cleans 155/115

2) Shoulder & Hip Mobility for the duration of class ( Give at least 5:00 for everyone )

180917

1) 10:00 to build to a heavy single Front Squat

2) 20:00 AMRAP
20/15 Cal Row
10 Hang Cleans 95/65

Core Finisher:
50 Ab Rollouts
50 Russian Twists w/KB
50 Back Extensions Weighted
25 GHD Sit-ups

130917

Looks like the 13th will be the first “normal” day of the week.

Coach James

For Time:
15 Power Cleans 155/105
15 Squat Cleans 185/125
15 Squat Clean & Jerks 205/135

Partner Punisher
5 rounds each for Max Calories
30 Pulls on the Rower
“Partner” performs HRPU’s for the # of calories pulled

070917

1) EMOM for 5:00
1 Power Clean building in weight each set
Rest 2:00

EMOM for 5:00
1 Squat Clean with a pause in the bottom for :2
Rest 2:00

EMOM for 5:00
1 Clean & Jerk building to a heavy single for the day or new max

2)5 rounds
:30 AMRAP Burpee Box Jumps 24″/20″
:30 Rest
:30 AMRAP TTB
:30 Rest

3) Accessory Extra Work
5-4-3-2-1 Ring Dips with :5 ISO hold b/w each set
* Sub out 10-8-6-4-2 Push-ups for those that need it

060917

1) KB Front Squats 3* :3 Drop,:3 Bottom Hold, :3 Ascend
Superset with
Back Rack Lunges 3*3/each leg
( work up in weight each set )

2) Shoulder Strength 2 sets
15 Bent Over Lateral Band Raises
50′ Waiters Carry each arm
15 PVC Pipe dislocates
3 TGU’s each arm

3) 8:00 AMRAP
30 Air Squats
12 Push Press 95/65
30 Ab Mat Sit-Ups
12 Front Squats 95/65