Sat. Aug. 01-2015 WOD

REMINDERS: Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk Ladies Night 8/20 @ 7:30pm Coach Rosa BBQ- 8/1 @ 10am BYOB River Tubing 8/2 PARTNER WOD Run 1 mile together 22 Clean and Jerks (155/105) (split) Run 800m together 22 Clean...

Fri. Jul. 31-2015 WOD

WARM-UP Shoulder Opener 10 Kip Swing 10 OHS 10 Snatch 5 KBS STRENGTH 2min Cap 20 Pull-Ups for time -then- E2MOMx10min 1 Hang Squat Snatch (80% of Snatch) WOD 12min Cap 5RFT 12 KBS (70/55) 12 TTB 100m Run BARBELL CLUB WORK REST...

Thurs. Jul. 30-2015 WOD

WARM-UP Hamstring Swing 10 Air Squats 10 Push-Ups 10 Deadlifts Sprint Down & Back STRENGTH 3×3 Back Squat (85-95%) WOD 14min AMRAP 5 Deadlifts (315/225) 15 Air Squats 5 HSPU BARBELL CLUB WORK back squat: 10 sets of 3 reps at 73% front squat: 5 sets x 3 reps...

Wed. Jul. 29-2015 WOD

WARM-UP Clean Burgener/Skill 10 Cleans 5 Push Press 5 Front Squats 10 Walking Lunges Banded Shoulder WOD 5min Cap “Grace” 30 Clean and Jerks (135/95) POST STRENGTH 5×5 Front Squats (65-75%) Post Condition 1000m Row + 800m Run BARBELL CLUB WORK BARSKI...

Tues. Jul. 28-2015 WOD

WARM-UP Clean Burgener/Skill 5 Kip Swings 5 Squat Cleans 10 Jerk Footwork 200m Run Hip Opener STRENGTH E2MOM x 10min 1 Hang Squat Clean + 1 Push Jerk + 1 Split WOD 30min AMRAP 10 C2B 400m Run BARBELL CLUB WORK 1. front squat: 10 sets of 3 reps at 73% 2. back squat: 5...