Monthly archives: June, 2016

jesssquatsnatch

 

 

Strength

Back Squat

5×3

(~95% of 5 rep max)

WOD

For Time

30-20-10

Hang Power Clean (115/75)

Front Rack Lunge

Handstand Push UP



 

Strength

DB Squat Snatch

Work up to a heavy on each arm

-Then-

Perform 7×1 on each arm

WOD

In teams of 2

AMRAP 15
200 Double Unders
100 DB Squat Snatch (50/30)
200 Double Unders



 

stephsmile

Conditioning

E2MOM x 30 minutes
(2 minutes to complete each station)
1. Trail Run
2. 30 Air Squat + 15 Push Up
3. 20 Burpees

Gymnastics

3 x 5-8 Strict Ring Dips
( 2 sec. pause @ top)
3 x 5-10 strict pull-ups



Tuesday 6/28

yvetteangry

 

Strength

Deadlift

6×2

85% +

(Drop & Reset every rep)

WOD

3 Rounds
For Time
9 Deadlift (275/185)
15 Box Jumps (24/20)
21 Toes 2 Bar



6/27

mikefrontrack

 

Strength

15 minutes 

Hang Squat Snatch

Work up to a heavy single

WOD

For Time

30 Cal Assault Bike

30 Wall Balls (20/14)

-Rest 2 min-

500m Row

30 Wall Balls

-Rest 2 min-

800m Run

30 Wall Balls



First Weekend of Summer

jackiefranpic

 

 

WOD

In Teams of 2

AMRAP 18
60 Wall Balls
50 Bar Facing Burpees
40 T2B
30 Power Cleans (135/95)



Frantastic Friday!

kaylaolymeet

Congratulations to coach Kayla on competing in her first official Olympic Lifting Competition.

 

Strength

Back Squat

Work up to a Heavy 5

WOD

“Fran”

21-15-9

Thrusters (95/65)

Pull-Ups

(Reference 7/27/15,12/14/15)



grouplunge7:16

 

 

WOD

AMRAP 15

In Teams of 2

200 Double Unders

100 DB Burpees (50/30)

200 Double Unders

– Rest as needed –

Partner 2K Row



6/22

 

Gymnastics

EMOM x 10

Even: 3-6 Strict Ring Dips

Odd: Hollow Hold 45 second

WOD

10 Rounds For Time

(135/95)

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead



Tuesday 6/21

davespartanjune16

Master Chief Dave L. crushing another Spartan Race this past weekend. Placing 9th in his division!

 

Strength

Touch & Go Deadlift
8×3
(85%+)

WOD

40ft. Lunge Walk (50/30)
21 HSPU
40ft. Lunge Walk
18 HSPU
40ft. Lunge Walk
15 HSPU
40ft. Lunge Walk
9 HSPU
40ft. Lunge Walk



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