140715

There will be no official Barbell Basics class this Thursday. As always, there will still be open gym and a coach will be around to look at your lifts, it just will not be a formal Barbell class. Barbell class is still on for this Tuesday and normal schedule next week.
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WOD 140715

Strength

12 mins to establish a 3rm Back Squat, then 1×3@95%, 1×3@90%

Conditioning

For time:

100 Hang Snatches 45/35#
100 Double-Unders
Run 1 Mile

**DO NOT DROP THE EMPTY BARBELLS ON THE FLOOR. If you need to break the Hang Snatches, place the barbell on the floor.

140714

Outlaw Kids.


WOD 140714

BBG

1) 10 minutes to establish a 2rm Clean & Jerk, then 1X1@ 95%, 1X1 @ 90%. Rest 1:30 between drop sets

Rack bar, then:

2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2rm from #1

Conditioning

3 rounds of:

2:00 ME Wall Walks**
2:00 ME OH Walking Lunges 115/75#
2:00 ME KB Swings 36/24kg
1:00 Rest

**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.

140711

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WOD 140711

Strength

5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

Conditioning

3 rounds for time of:

14 Deficit HSPU 6/4″
7 Power Clean & Push Jerks 175/115#