WOD:

4 rounds: (Rest as needed between rounds)

3 Bench presses @80-85% (2 sec pause at chest)

5 single arm DB rows each arm

 

then

 

20-15-10-5

Power clean 135/95

Box jumps 24/20

Pull-up (any variation)

 

Weightlifting:

Snatch

5×2@85%

 

Clean and jerk

5x (2+1)@85%

 

Clean pull

4×2@100%

 

 

Movement Monday with Ryan, tonight at 6:30 pm!  Learn how to improve your movement, stability, and range of motion!

 

Community WOD this Saturday at 10 am!  Bring a friend!  This workout will be suitable for all ability levels. See you then!

 

WOD:

5 rounds: (Rest as needed between rounds)

3 Front squats @ 80-85% (1 sec pause)

5 Barbell RDLs  (Use a challenging weight)

 

then

 

20 minute AMRAP:

10 Push ups

20 KB swings

30 sit ups

40 double unders

 

Weightlifting:

Back squat

6×3@85%

 

Jerk

4×3@85%

 

Snatch high pull

6×3@100%

 

 

WOD:

OTM 15 minutes:

1 Clean and jerk @ 75%+

*Any variation of clean and jerk is acceptable. Build in weight as position allows to a heavy single.

 

then

 

15 minute AMRAP:

5 Strict pull ups

10 Single arm DB push presses each arm 50/30

20 Air Squats

 

Weightlifting:

Power snatch + OH squat

3x (3+3)@70%

 

Power clean and jerk

3x (3+3)@70%

 

Pressing variation of your choice

WOD:

4 rounds: (Rest as needed between rounds)

3 Bench presses @80-85% (2 sec pause at chest)

5 single arm DB rows each arm

 

then

 

“Helen”

3 rounds for time:

400 m Run

21 KB swings 72/53 (overhead)

12 pull ups

 

Weightlifting:

Snatch

4×3@85%

 

Clean and jerk

4x (3+1)@85%

 

Clean pull

5×2@95%

(8 sec descent)

 

Press variation of your choice

 

 

WOD:

5 rounds: (Rest as needed between sets)

3 Front squats @ 80% (1 sec pause)

5 Barbell RDLs (use a challenging but doable weight)

 

then

 

Run 1 mile

30 Toes to bar

30 Power snatches 95/65

30 Burpees

Run 1 mile

 

Weightlifting:

Back squat

5×3@85%

 

Jerk (from rack or blocks)

4×3@85%

 

Snatch pull

5×3@95%

 

Good morning

4×5

 

Friday:

Normal hours

 

Saturday:

Open gym 9-12

Community WOD @ 10:00

 

Sunday:

Closed

 

Friday’s WOD:

Bench press

4×5@75-80% (2 sec pause at chest)

 

Barbell Bent over row

4×5

(Follow each set of bench press with a set of rows)

 

then

 

5 RFT:

10 Pull ups

20 DB snatches 50/30 (10 each arm)

Run 400 m

 

Weightlifting:

OTM 12 minutes:

1 Power snatch @ 75%

 

OTM 12 minutes

1 Power clean and jerk @ 75%

 

RDL

4×5