friday 06/25
WOD- For Time
15 Power Clean & Jerks (155/105)
800m Run
30 T2B
800m Run
30 T2B
800m Run
15 Power Clean & Jerks
Thursday 06/25
Strength- Every 2:00 x 5 Sets
2 Power Snatches + 2 OHS
Build based off feel
WOD- For Time
9-8-7
Power Snatch (115/85)
Overhead Squat
30/24 Cal Row
6-5-4
Power Snatch
OHS
30/24 Cal Row
3-2-1
Power Snatch
OHS
WeDnesday 06/23
Strength- Every 2:00 x 7 Sets
5 Deadlifts
Build based off feel
Tap & Go for as long as possible
WOD- For Time
42-30-18 Pistols
21-15-9 Ring Dips
42-30-18 Weighted Sit ups (45/25)
Tuesday 06/22
Happy summer! Just a friendly reminder to keep hydrated alllllll day (before, during, and after wods) Listen to your body, if you’re not feeling at all well or lightheaded: stop for a break, let a coach know, or even plop down in front of a fan to cool off.
Body Armor- 3 RNFT
Max Strict press (40% of 1RM Jerk)
10 Ring Rows
10 Single Leg Glute Bridge ea.
WOD- Every 4:00 x 6 Rounds
12 Pull ups
21 KB Swings (53/36)
400m Run
Slowest round= score
Monday 06/21 congrats to the behrens’!
Big congrats to members Lily and Riley who tied the knot this past Saturday! What a beautiful couple! Wishing you both much love, happiness, and best wishes!
Strength- Every 2:00 x 6 Sets
3 Front Squats @ 75-80% of 1RM
WOD- For Time
20 Front Squats (135/95)
20 Lateral Burpees
20 Push Press
20 Lateral Burpees
20 Thrusters
