38.2

The first Open WOD will be released Thursday evening. We will not have anything programmed for Thursday. Start preparing yourself do the Open WODs twice. We think a Friday and Sunday or Monday will be best. Please take care of yourself over the next five weeks. Take your rest days and listen to your body.  Get excited!

- GK

STRENGTH:

1. 1 Snatch Balance + 3 Overhead Squat, 6 x @ HAP

2. Bench Press, 2 x 3 @ 65%, 3 x 3 @ 75%, 2 x 3 @ 80%

3. Glute Ham Raise, 4 x 8

SKILL:

EMOM in 8 Min

5 to 10 Pull Ups

CLASS WOD:

5 Rounds..

10 Burpees

15 Box Jumps (24/20)

20 KB Swings (1.5/1)

38.1

WARMUP:

Three Rounds NFT

8-10 Glute Ham Raises

5-10 Strict Pull Ups

STRENGTH:

1. 10 Min to find Max Snatch (squat)

2. 15 Min to find Max Power Clean

CLASS WOD 5PM

COMP CLASS 6PM

Three Rounds of...

AMRAP in 3 Min

25 Double Unders

10 Wall Balls (20/14)

2 minute rest between AMRAPs

MIDLINE

4 Turkish Get Ups Each Arm

Sunday

Open prep at 3pm.

37.3

STRENGTH:

1. 15 Min to find 1 Rep Snatch Balance

2.  EMOM for 10 Min...

     Odd: 2 Overhead Squats @ HAP

     Even: 8 Deadlifts ( same bar as OHS)

COMP WOD

10 Min Acending Ladder

KB Swings (70/55)

Thruster (95/65)

1 swing, 1 thruster 

2 swings, 2 thrusters

3 swings, 3 thrusters

Continue for 10 min

CLASS WOD AND STRENGTH

37.2

STRENGTH:

1. 20 Min to find 1 rep squat clean

2. EMOM FOR 12 Min

     Odd: 3 TnG squat cleans @ HAP

     Even: 8 DB Bent Over Row

SKILL:

EMOM for 10 Min

Odd: 5 - 10 Unbroken C2B Pull Ups

Even: 8 Russian KB Swings @ HAP

COMP WOD:

AMRAP in 8 Min

8 Alt Pistols

8 Box Jumps

8 Alt KB Snatch

CLASS WOD and STRENGTH

37.1

Warm Up:

500 M Row

10 PVC Halos

10 GHD Sit Ups

10 Strict Pull Ups

10 Barbell Overhead Squats

STRENGTH:

1. 20 Min to find 1 Rep Power Snatch

2. 20 Min to find 3 Rep Shoulder to Overhead

SKILL

For time:

2 x 15-foot L-sit rope climb

4 x 15-foot legless rope climb

6 x 15-foot rope climb

CLASS WOD (5pm)

COMP WOD

5 Rounds

12 Hang Power Clean and Jerks (75/115)

9 Thrusters

6 Power Snatch

Saturday

Change of plans...

10 AM Saturday. If you can't make it at 10 AM, come when you can. All the programming will be available to you and the gym as well.

Steve Miller is getting an award at 1PM at Jr. Nationals. Come down and support Steve and watch some young kids lift a lot more weight than you. 

- GK