July 2013

Snatch prep Mobility (Click Here) Snatch 3-3-3-3-3-3-3 Work up to a heavy 3RM

2 mile run 100 double unders 100 ab mat sit ups for time Mobility Running Recovery (click here)

5 rnds for time 6 hspu 8 pull ups 10 kb swings(53/35) 12 ttb 14 burpees Mobility “Free up your sticky scaps” (Click here)

OTMx8 2 Clean and Jerks 80% of 1RM 3 rounds for time 30 wall ball 20/14 15 hang power cleans 135/95

  Ask Dayne Tomorrow Morning. Lol. It Will Be Good I Promise.

12 minute amrap 200M run 8 snatches (115/75) 8 push presses (115/75) then no rest 3 minute amrap 100 double unders 30 kb swings (53/35)

Pick one based off greatest weakness OTM x 20 a. max rep pistol 3-5 HSPU b. max rep pistol 3-5 muscle ups c. max rep pistol ring dips d. max rep pistol pull ups

This is the WOD for all classes except 5 30pm and 6 30pm 2 mile run 50 burpees for time There is no 5 30pm and 6 30pm class tomorrow evening. We will be at the Goffstown YMCA running a special gymnastics WOD and learning some gymnastics starting at 6 30. If you want to

“Fran” 21-15-9 Thrusters pull ups Mobility Better Olympic lifting positions click here

“Fitness Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Each athlete will properly warm up. Once they are ready to work they will have 3 attempts for the heaviest one rep at each exercise. The 3 loads will be totaled at the end to get them there “Fitness Total”