Monthly Archives: July 2015
Afternoon WOD: 5 Rounds For Time
400m Run, 10 Abmat Sit-ups, 10 Snatch 95#/65#, 10 Back Squats 95#/65#
WOD Programing today provided by our own Ms. Kaplan!!
Olympic Lifting Day
Burgener PVC Warm-up
-High Hang Squat Snatch (empty bar)
1-1-1-1-1-1-1-1 (3 OH Squats after each rep)
-Clean & Jerk 60% of 1RM
-Back Rack Position, Snatch Drop Pause
2-2-2-2-2-2-2 (start with an empty bar, increase weight each round)
-Squat Snatch (@ 60% 1 RM)
Note: As I am sure most of you realized there was a mistake in yesterdays Warm-up. The gentleman ; ) who does our programing updated the website very late at night and mixed up another WOD with the warm-up…OOOOPS! If you want to see the correct warm-up it has been edited on yesterdays WOD post.
Its Benchmark time!!!
Metcon for time: “Elizabeth”
Squat Cleans (135/95)
Dead Lift 225#/155#
800m Run-Walk as a class
Row to 2,000 meters as fast as you can, rotate ever 200 meters
Static Stretch between rounds of the rower.
In teams of 2 complete as many rounds as possible in 20 minutes of: 30 Synchronized air squats 20 Synchronized push ups 15 Synchronized pull ups 10 Synchronized hand stand push ups
-Note: ALL reps must be synchronized so if your partner rests you rest, if not n-sync they reps don’t count!-