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Friday 06.23.2017

Friday

Jeanine’s Member of the month WOD

Partner WOD
For Time: In Teams of 2 – 30 min CAP
20-18-16-14-12-10-8-6-4-2
Deadlift rx:100/70 rx+:125/85
Bench Press rx:70/40  rx+:90/55
Squat Cleans rx:50/35 rx+:70/45

Wednesday 06.21.2017

Wednesday

4 Rounds NFT:
10 Weighted Push Ups sc:12 DB Bench Press
Max Unbroken Bent Over Rows 50/35
– rest while partner goes

For Time:
50 Situps
25 KB Swings 24/16
100 m DB Waiters Carry 50/35 – 50 m each hand
25 KB Swings 24/16
50 Sit Ups

Tuesday 06.20.2017

Tuesday

Find Max 3 Rep Touch and Go Clean & Jerk – 12 min CAP
Rules:
Start with empty bar
Can’t make a jump bigger than 10k

9 min AMRAP
3,6,9,12,15, etc
Clean & Jerks 45/30k rx+:60/45k
Toes to Bar sc: Straight Leg Raises

Monday 06.19.2017

Monday

Back Squat Clusters – 15 min CAP
Find Heaviest set of 2+2 reps (10 sec rest btwn)

Mainsite WOD
3 Rds For Reps
1st min: Max Wallballs 20/14
2nd min: Max Box Jumps 24/20
3rd min: Max Calorie Row
4th min: Rest

Post WOD Accessory in Wodify

Open Gym 06.18.2017

Open Gym

For Time:
800 m run
21 Hang Cleans rx:45/30k rx+:60/45k
21 Burpees OTB
1000 m row
15 Hang Cleans
15 Burpees OTB
1 mile AB
9 Hang Cleans
9 Burpees OTB

Saturday 06.17.2017

Saturday

8am OLY Class
Drop Snatch + Overhead Squat – 5 sets x 1+1
Power Snatch – 4 sets x 3 reps
Clean & Jerks – Find heavy 1 rep, then – 10% 3 x 1 r

9am Team Saturday
For Time: 25 min CAP
100/80 Cal Row sc:70/50
100 Wall Balls 20/14 sc:10/6
100 Alt DB or KB Snatch 50/35 sc:25/15
100 m OH Walking Lunges 15/10k sc:Bodyweight

Friday 06.16.2017

Friday

8 min EMOM:
Scaled:
odd: Max Ring Rows
even: Max DB Floor Press

Rx:
odd: Max Strict Pull Ups
even: Max DB Floor Press

Rx+:
odd: 5 weighted Pull Ups
even: 5 weighted Dips

15 min AMRAP: Team WOD
50 Cal Row
50 Hand Release Push Ups
50 Deadlifts 100/70k
50 Thrusters 20/15k

Post WOD Strength Accessory Work on Wodify

Wednesday 06.14.2017

Wednesday

Strict Press Cluster – 12 min CAP
Find Heaviest 2+2 rep with 10 sec rest btwn

3 RFT:
15 Box Jump Overs 24/20
15 S2O 45/30k rx+:60/45k
15 KB Swings 24/16k

Accessory Work on Wodify