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Showing posts from July, 2019
10 min EMOM3 x power snatch Partner Wod 30 ring muscle ups 30 Box jump overs 30 ring muscle ups 30 box jump overs 
8am 5 x E4MOM20/15 cal row  15 TTB 10 DB Snatch rest as needed 9am 40 strict HSPU 20 squat cleans 40 strict HSPU 20 squat cleans 40 strict hspu 20 squat cleans 85% 1rm 10:00 amSnatch high pull + Power snatch 5 x 1 snatch + hang snatch 5 x 1 OH Squats 8 x 1
Bar muscle ups 1 - glide kip 2 - hip to bar 3 - muscle up 4 - volume 20 min EMOM min 1 - row cals min 2 - L - sit hold min 3 - Bicep curls min 4 - Turkish get ups
SID - retest 30 STOH 15 bar burpees 30 front squats 15 bar burpees 30 thrusters 15 bar burpees 10 min EMOM 3 x squat snatch
8am 5 x E3MOM 100m run 15 KB Swings 10 HSPU 9am In partners 3 rounds 40 DB snatch left hand 40 TTB 40 DB snatch right hand 40 TTB Clean high pull + power clean + push jerk 5 x 1 Pause clean + clean + jerk 5 x 1 Front squat 3 x 3 same weight as last clean complex
This will be the last week of Ring muscle ups before switching back to Bar

Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOMmin 1 - row cals  min 2 - HS HOLD min 3 - ski cals min 4 - 5 sec SA hang min 5 - DU / triple 
SID 30 STOH 15 bar burpees 30 front squats 15 bar burpees 30 thrusters 15 bar burpees 10 min EMOM 3 TNG Power snatch 

10 min EMOM 3 x squat clean Double Annie 100 - 80 - 60 - 40 - 20 DU 50 - 40 - 30 - 20 - 10 Sit ups Scale as needed 
8am 5 x E3MOM 20/15 cal row 15 push press 55/35rest remaining 
9am teams of 3 100 Burpee Over bar  100 C&J  @60/42100 Chest to Bar Pull-Ups100 C&J  @60/42100 Burpee Over bar  10:00 amSnatch high pull + Power snatch 5 x 1 pause snatch + snatch 5 x 1 OH Squats 5 x 3
Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOM min 1 - row cals min 2 - chin over bar hold min 3 - Star fish plank min 4 - Ring support hold
You will be all Hitting Strength in Depth Team qualifier next week,
so use this week to push your sprint work

10 min EMOM 3 x squat snatch 5 x E4MOM20/15 cal row 15 TTB 9 OHS
8am 20 min AMRAP team wod 20/15 cal row ME Bar MU  rest as needed 830am 1km farmers carry 200 ttb 200 wall balls 100 cal row 
This Saturdays Class Changes 
Due to attending a clients wedding, we will only be running 8-830, 830-930 classes

8-830am will be normal EMOM so please arrive earlier to warm up 
830-930am will include weightlifting and a team WOD 
sorry for any last minute changes

Ozzy 7 rounds 11 DHSPU 1000m run 
This Saturdays Class Changes 
Due to attending a clients wedding, we will only be running 8-830, 830-930 classes 
8-830am will be normal EMOM so please arrive earlier to warm up 
830-930am will include weightlifting and a team WOD 
sorry for any last minute changes

Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOM min 1 - DU/triple min 2 - bottom up KB press min 3 - L - Sit hold min 4 - Alt bicep curls
10 min EMOM 3 TNG Power snatch for time

21 - 15 - 9 thrusters 15 12 9 bar muscle ups /CTB

into
21 - 15 - 9
thrusters CTB/pull ups