Monday

DSC_0407New Years Eve Schedule:
Thursday, December 31 (New Years Eve) – 6:30pm – Class Cancelled
Friday, January 1 (New Years Day) – 9am & 10am Class Only

Class WOD: 

30 Snatches
30 Clean and Jerks
30 Thrusters
Rx Weights – 95 / 65

Post Times to Comments.

2016 OPEN ATHLETES
1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

2. Conditioning
6 RFT:
12 OHS, 95/65
12 TTB
Rest 2 minutes between rounds

2016 REGIONAL ATHLETES
SESSION 1
1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95

2. Gymnastics Pulling
10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds.

3. Conditioning
3 RFT:
40 Calorie Row
30 TTB
20 Calorie Assault Bike
10 TTB
2 minute rest after each round

SESSION 2
1. Snatch Accessory
3×5 Sotts Press from the front rack

2. Squat
Work up to a heavy double OHS

3. Snatch Accessory
Work up to a heavy double Snatch Grip Push Press from behind the neck

4. Snatch Accessory
Work up to a heavy double Snatch Grip Dead lift

5. Squat
Work up to a heavy double OHS

 

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One Comment
  1. Haley Reply
    44. 42, 39.... Quite the welcome back workout :/

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