I <3 Snatches

Wednesday-

Skill:
Cartwheels
Handstands

WOD:
Snatch WOD
2 snatches a minute for 20 minutes


You can do so much in 60 seconds.

O/H squats- “the gold standard” – 15 at body weight is the ultimate goal

Cookie-

60 sec accumulated handstand
60 sec squat
60 sec l sit off of bar
60 sec plank
60 sec plate hold o/h 45/25


Almost August

Monday-
10 Deadliftss (215/145)
20 box jumps (24/20)
400 meter run
X 3  for time

August is almost here and with it lots to talk about challenges! Don’t forget, the finals for our Helen challenge are coming up on August 18th. If you’re in it, make sure you’re working on your pull ups and kettlebell swings!

Another challenge coming up is our ‘Whole Life Challenge’. This going to be an amazing challenge which (as you might be able to guess from the name) is going to make you really look at how you live your whole life. Registration starts on August 15th and the prelims will be on September 15th.

Join the Whole Life Challenge’s Facebook event page HERE.


Because you love it and we haven’t done it in a while.

Friday-
800 meter run for PR

Then:

BURPEE / Box jump ladder
10-1
1-10


Cindy…. ‘s got balls

Thursday-
Kipping pull up skill

Cindy’s got balls

 


Connor

Wednesday-

500 meter row- pr

Connor

5 Deadlifts 135/95
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Back Squats


Jerks and Swingers

Tuesday-

Strength- split jerk 5-3-2-1-1-1-1….

Cookie-

10 minutes of KB Swings- 24/16


Monday Funday

 


Progressive pressing!!!

Friday:

5 Shoulder Press

7 Push Press

10 Push Jerk

X 5 rounds for time-

every time that you put down the ba you will do 5 burpees!!!!!

 


Thrusters for Thor’s Day

Skill/Strength Work:
Turkish Getups
L-Sits

WOD:
5 Rounds for Time:
10 Thrusters (95/65)
10 Bumper Burpees (Burpee, but for the jump you have to jump on and off a 25lb plate)



Mobility WOD