Workout of the Day

Wednesday September 4th

A.
Every minute, on the minute, for 15 minutes:
High Hang Snatch x 1 rep
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
B.
Three sets of:
Snatch High Pull x 3 @ 85-95%
(rest 5-10 seconds between each single rep)
Rest 2 minutes
C.
8 Minute Amrap
15x Overhead Squats Rx/ Barbell
15 x Abmats


09/04/2013

9-4-13 WOD

Wednesday September 4th A. Every minute, on the minute, for 15 minutes: High Hang Snatch x 1 rep *Sets 1-3 – 50% of 1-RM Snatch *Sets […]
09/02/2013

9-2-13 WOD

Tuesday September 3rd  SWOD Strict press 4×6 WOD  800 Meter run then Five rounds for time of: 7 Push Presses (135/95 lbs) 7 Back Squat (135/95 […]
09/01/2013

9-1-13

No Open Gym Sunday Sept 1st LABOR DAY We will be holding 2 Classes on Labor Day – 8:30 & 9:30 AM
08/28/2013

8-29-13 WOD

Thursday August 29th SWOD 4 Rds 3x each arm Turkish Get-Up Rest 90 seconds WOD 15 min AMRAP 20-yard Bear Crawl 5x KB snatch Rx-AHAP 200 […]