Warmup: 3 Rounds of:
200 meter row,
3 wall walks,
12 lunges,
24 banded pull aparts,
24 banded flies
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Strength: OTM x 12 minutes:
20 seconds max Power Jerks (taken from the floor):
40 Seconds rest
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WOD: "Grace"
For Time
30 Clean & Jerks 135/95#
Warmup: Coaches Choice
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5 squat cleans 185/95#,
10 dips
3 min rest
7 min Amrap:
5 hang cleans 155/115#,
2 Rope Climbs
3 min rest
7 min amrap:
5 Power Snatches 135/95#,
3 Bar Muscle Ups
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Strength
Bench 1.5 reps - 6x6
WOD
2 Rounds x 10 min amrap (2 min rest)
10 m. Walking Lunge + OH Plate
10 x Plate Ground to Overhead
10 x Plate Bent Over Row
30 x DU / 60 x SU
Warmup: 3 minutes on Bike, row, or ski, then
3 rounds of:
7 goblet squats,
9 Elevated Pushups on OLY bar,
11 Ring rows,
13 Ab mat situps
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Strength: Power Jerks 3x10
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WOD: For time:
400 meter run,
25 pullups, then
30-20-10 of
Wall balls,
Push Presses ~ with WB,
25 pullups,
400 meter run