WOD/Events

7:30pm Boot Camp is cancelled tonight due to schedule conflicts.
========================
Monday: “Holleyman”
Tuesday: Weighted Pull Ups
Wednesday: Back Squat
Thursday: Push Press
Friday: Clean Complex
Saturday: Bench Press
Sunday: Handstand Push Up
=========================
 

Split Jerk
Find a heavy single

AMRAP 8:
8 Deadlifts 155/105, Fx: 135/95
8 Pull Ups
8 Hand Release Burpees

Free Class with Coach Rob starts at noon!
=========================
Partner WOD
1 Mile Run w Medball 20/14, Fx:14/10 (Share 1 MB)
100 Thruster 45/35
100 Double Unders
100 Kettlebell Swings 24/16
100 Cal Row

Finisher:
Overhead Walk with Unstable Bar:
Accumulate 100 M of Heaviest walk

Front Squat
5 x 4 reps @85-90% of 5RM (Or 5-10# heavier than last week)
Beginners: 5 x 5 (A, add 5-10# from last week)
Metcon:
Death By:
1 Burpee
1 Hang Power Cleans 155/105 Fx: 115/80
*EMOM Increase 1 rep for both Movements

Strict Press:
4 x 10 (ME)
AMRAP 15:
400m Run
15 Overhead Squats 135/95, Fx: 95/65
15 Toes to Bar

3 Rounds for time:
20 Kettlebell Clean and Jerks* 32/24, Fx: 24/16
20 Pull Ups Fx: Ring Rows
20 Abmat Sit ups
20 Kettlebell Swings 32/24, Fx: 24/16
20 Walking Overhead KB lunges 32/24, Fx: 24/16
*Switch arms every 5 reps. Acceptable to go from the hang or the ground

Ring Dip Fiinsher:
RX: 60 for time
Fx: 40 For time
Finisher #2 (if time):
skin the cats

Free Class at 6:30pm with Coach Claire for anyone new to this world of fun and fitness
Arlington Pain and Rehab will be here tonight from 5pm-6:30pm treating athletes
=====================

Deadlift
5 x 6 @ 80-85% of 5RM
*Rest no longer than 1:00
Beginners: 5 x 5 add 5-10# from last week

Every :90 for 15 minutes:
Alternate Movements every round:
*25 Wall Balls Shots 20/14
*200 Meter Sprint

Strength for the week
Monday: Snatch
Tuesday: Deadlift
Wednesday: Long WOD
Thursday: Strict Press
Friday Front Squat
Saturday: Long Partner WOD
Sunday: Hang Clean and Jerk Complex
============================

Snatch:
Find a Heavy Single

For Time:
12-9-6-3
Power Snatch 115/80, Fx: 95/65
Box Jumps 32/26, Fx: 24/20