8/21/17

*RESERVE YOUR SPOT TODAY’S CLASS.

“Squat Clean with a Pause Ladder”
– Start with Approximately 60% of your max Squat Clean
– Every Minute you will go up by 10/5# (guys/girls)
– Each Minute you must complete 1 Squat Clean with a 3-5 Second Pause in the Bottom
– Continue until you cannot complete rep inside the minute
– You can partner up and have someone else change your weights

Then……..

Black/Blue/Grey WODs

“Tony’s Birthday WOD”

For time:
37 Reps of any combination of the following 3 movements
Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
Bar Muscle-Up (Chest-to-Bar Pull-Ups) (with Bands) (Ring Rows)
Ring Muscle-Up (Chest-to-Bar Pull-Ups) (with Bands) (Ring Rows)
3 Rounds of:
8 Power Cleans (Approximately 80% of max from above)
21 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
80 Double Unders (20 DU’s) (160 Singles)

 

August “COOL” Board

***Make some goals for yourself for August

– Tanner – 1st Rope Climb
– Roni – 1st Rope Climb
– Kurt – 1st Rope Climb
– Shelly – 10 Strict Pull Ups
– Kira – 6 Strict Pull Ups
– V. – 1st Strict Pull Up
– Ashley – 5 Strict Pull Ups

– Pete – 275# Front Squat
– Dana – 132.5# Snatch
– Laura L. – 116# Snatch
– Garron – 145# Snatch
– Andrew – 185# Snatch
– Rebecca – 100# Snatch
– Erik – 1st Rope Climb

– Allie – 10 Kipping Pull Ups
– Austin – 405# Deadlift
– Rebecca – 215# Deadlift
– Joe R. – 365# Deadlift
– Nick F. – 355# Deadlift
– Justice – 165# Deadlift
– Pete – 335# Deadlift
– Christina – 185# Deadlift
– Ben – 455# Deadlift
– V – 245# Deadlift
– Amy – 260# Deadlift
– Tanner – 300# Deadlift
– Leann – 3 Consecutive Bar Muscle Ups
– Garron – 1st Bar Muscle Up
– Nick F. – 1st Bar Muscle Up
– Austin – 275# Split Jerk
– Erik – 205# Split Jerk
– Dana – 170# Split Jerk
– Nicole – 195# Split Jerk
– Tony – 325# Split Jerk
– Rene – 255# Split Jerk
– Troy – 185# Split Jerk
– JoJack – 275# Split Jerk
– Pete – 205# Split Jerk
– Sean W. – 310# Split Jerk
– V. – 150# Split Jerk
– Allyson – 185# Split Jerk

This entry was posted in Videos, WOD. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *