Lift: emom for 15
2 hang snatch
work on speed under bar, strong landing. Start lighter end heavier
wod:
3 rounds for time
400 m run
15 shoulder to over head 135/95
post wod abs:
3 rounds
10 hollow rocks
10 hang to L hold
tuesday- OPEN GYM FRIDAYS AT 6 pm
Hero WOD: Sisson
WOD Type: 20 minutes
1 15 foot rope climb
5 burpees
200-meter run
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
If you’ve got a 20-pound vest or body armor, wear it.
ASK to wear weight vest if it’s not yours. Thanks
Monday- change in schedule
Lift:
emom for 15
3 deadlifts 70-80% of max
wod:
10 min amrap
20 air squats
10 power cleans 95/65
change in schedule
fridays at 6 pm will now be open gym.
Chipper Friday!
Wod
80 Back squats 155/105
60 Toes to bar
40 Power cleans 155/105
20 Power snatch 155/105
400 m run after each movement
This is meant to be slightly heavier and slower. Feel free to challenge yourself with weight even if you need to scale the reps slightly.
Thursday
Wod
Every 2 minutes for 10 minutes
40 Double unders
15 KB swings 53/35
2 Minute rest
Every 2 minutes for 10 minutes
3-5 Bar Muscle ups
15 Wall ball 20/14
2 minute rest
Every 2 minutes for 10 minutes
15 Push ups
100 m Sprint