Wednesday 140729

1.

Three rounds, each for time of:

5 Power Snatch, 155/105

5 Muscle ups

5 Power Snatches, 155/105

5 Muscle ups

Rest 5 minutes. Must be unbroken and touch and go for all reps. 

Tuesday 140729

1.

Before your class starts, complete the following:

Every 2 minutes for 5 rounds

Row 10 calories

10 Ball Slams, 50/40

Masters row 8 calories and slam 40/30 for 8 reps. 

Please complete this before your class starts and not after or wait till the next day. 

2.

Five rounds, each for time:

100/70 DB Snatches, 8, 12, or 16 reps

Rest 90 seconds

Pick one rep scheme and stick with it. I'm looking for speed and power. You should be able to complete under a minute. Don't fool yourself. If you're not ready for 16, don't pick that scheme.

Monday 140728

1.

Narrow Grip Overhead Squat - 2x5

Use a grip that is a bit narrower than your snatch grip. Warm up properly before doing the first set. It should be heavy but manageable. The second set, drop down 10-20#. 

We will be practicing some oh squats for a while since we don't hit them in class that often so make sure you don't start too heavy this first time out. Build up over time. 

2.

C2B - 5, 10, or 15 reps. Choose one rep scheme and stick with it. Five sets. Rest 90 seconds between sets. 

3. 

Four rounds, each for time:

30 Bar Facing Burpees

Rest 2 minutes

Wednesday 140723

Frantasy Land. 

Good luck

Post results to logwod. 

Tuesday 140722

Classes

For tomorrow's classes, find a vest. Use 20# for guys and 10# for ladies. If you have one at home, bring it. I want the pull ups strict too. As for the deads, there are four rounds total so you will start with 355/245 for first round then drop to 315/215 for second round. For third round use 275/185 and finally, use 225/155 for last round. 

Extra Work

For max load:

60 foot Prowler Push

Start the clock and every 90 seconds, push the sled across 10 mats, lengthwise. Start with two reds for guys and two yellows for ladies. Every trip, add one red for guys or one yellow for ladies. Go until you can't finish the distance within 90 seconds. 

Post results to logwod.

Monday 140721

We're back. 

Extra work:

EMOM for 10 minutes:

1 Snatch @ 175/120

3 Muscle ups

Five rounds for time (sprint):

Row 250 meters

5 deads, 155/105

3 power cleans, 155/105

1 shoulder to overhead, 155/105

A sixth dead-lift must be performed for power clean. You cannot clean using the fifth dead.