Warm-up
Three rounds of “Cindy”
20 OHS with PVC
Take 10 minutes to find your weight for the WOD.
WOD
Clean and Jerk and (unbroken) Double Unders
18-15-12-9-6
Clean and jerk 115/75
Double unders (unbroken)*
Post time to the board.
* Scale is x 2 for single unders. Also unbroken.
Random class with a lot of Kettle bellin going on.
SWOD
Take 10 minutes to find power clean weight for WOD. Then spend 5 more minutes making sure to get proper KB, as well as box for box jumps.
WOD (Starts at exactly 25 past)
Hero WOD today! Remember…You get to do this. Some don’t GET to anymore.
Seven rounds for time of:
15 Kettlebell swings 53/35lbs.
15 Power Cleans 95/65lbs.
15 Box jumps, 24/20″ box
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
Gila running the streets!
OLY Lift.
Bergener Warm up(with skill transfer) with PVC
Then with an empty barbell. See video by clicking HERE. This is what we are doing so watch and be prepared. Although we are not doing any other OLY lifting today, this is a great warmup to the whole body, and a great warm up before OLY lifting WODs or OLY strength training.
SWOD
Not for time.
Bench Press
10-9-8-7-6-5-4-3-2-1 (Body Weight for Rx)
All lifts with a spotter. Try to do all lifts with out a assistance. Post Rx only if without assistance and with true body weight.
We only have 3 benches, so make sure to get in groups and work together here. With good team work 3 to 5 lifters per station.
Post weight used with Rx being used only for BW and no assistance on ANY lifts.
Extra Credit
2 rounds NOT for time.
Max pull ups (If scaling, note band color after reps)
Once you let go of the bar or get back on the box, the WOD ends….Post reps to the board, rest, rinse and repeat.
Test Day for the all volunteer, post Super Bowl Paleo Challenge, this is a marker along with pics and measurements. Make sure to make it in for this one!
Hey everyone WATCH this VIDEO please. THIS WILL BENEFIT YOU AND THE COACHES TOMORROW. (For those of you that refuse to look at the website before they come in.)
Warm up
Tba
GymnasticsWOD
Hand stand holds, 2×30 seconds total. L-Sit holds on parallettes, 2×30 seconds total. L-Sit hangs from pull up bar, 2x3o seconds.
WOD
“Helen”
3 Rounds for time of:
400 meter run
21 KBS. 53/35 lbs.
12 pull ups
Compare to December 28, 2012
SWOD
Take 10 minutes to find and work up to weight for the WOD. For those scaling, use the highest weight allowed for your weekest movement, usually being the OHS.
WOD (Hope you were good to yourself for the Super Bowl.)
For Time:Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. After cap it becomes a 20 min AMRAP.
4 Burpees (EMOM)
20 Thrusters
20 Sumo Deadlift High-pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats Post total time.
Compare to June 25, 2012