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Saturday, August 15, 2015

14
Aug

Saturday, August 15, 2015

Schedule Reminder: The 9:45 Class is cancelled today.  The 8:30 is still on as regularly scheduled, so come in and knock out a great partner WOD to get your Saturday started right!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Perform:A) AMRAP in 7 Minutes:

Back Squat

  • 50 Reps @ 135/95
  • 50 Reps @ 185/125
  • AMRAP @ 225/155

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

*1 Athlete anchors feet, touches MB over head, sits up and tosses the MB to partner who sit stand in front to catch the MB.  Only on athlete may work at a time partners may rotate when they with.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Back Squat

  • 50 Reps @ 135/95
  • 50 Reps @ 185/125
  • AMRAP @ 225/155

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

*1 Athlete anchors feet, touches MB over head, sits up and tosses the MB to partner who sit stand in front to catch the MB.  Only on athlete may work at a time partners may rotate when they with.

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Back Squat

  • 50 Reps @ 135/95
  • 50 Reps @ 185/125
  • AMRAP @ 225/155

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Bench Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

*1 Athlete anchors feet, touches MB over head, sits up and tosses the MB to partner who sit stand in front to catch the MB.  Only on athlete may work at a time partners may rotate when they with.

Additional:
  • 10 Minutes Mobility

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