September 2016

  Wodapalooza Workout 5 AMRAP 17 15 hand release pushups 15 goblet squats 53/35 15 pull-ups 15 wallballs 10′ target 20/14

  Strength Push Press 5×5 increasing weight each set   Conditioning 3 RFT 15 Power Cleans 135/95 10 HSPU  

For time: 21-15-9 Power Snatch 75/55 Wallballs 30/20 Remaining time of class Power Snatch-heavy single for the day

Strength Front squat- Find 1RM Conditioning AMRAP 7 20 cal bike 3 rope climbs rest 5 minutes AMRAP 5 15 cal bike 2 rope climbs rest 3 minutes 5 minutes max effort row for meters

Announcements Reminder to register for the “Footrace for the Fallen” October 2nd 10am. Join team GSCF October 8th Barbell for Boobs Charity event 10am WOD “Lumberjack 20″ 20 Deadlifts 275lbs/185 Run 400m 20 KB swings 73/53 Run 400m 20 Overhead Squats 115lbs/75 Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m

ANNOUNCEMENTS: October 2nd- Footrace for the Fallen 5K, Join Team GSCF. Registration close 9/30 October 8th- Barbell for Boobs Charity Event 10am Strength: 1RM “Bear Complex” (Clean, Shoulder to Overhead, Back squat, Shoulder to Overhead)   Conditioning: Amrap 7 21-15-9 Deadlift 185/115 Overhead Squat 95/65 Double Unders (25)

ANNOUNCEMENTS: October 2nd- Footrace for the Fallen 5K, Join Team GSCF. Registration close 9/30 October 8th- Barbell for Boobs Charity Event 10am Strength: 1RM “Bear Complex” (Clean, Shoulder to Overhead, Back squat, Shoulder to Overhead)   Conditioning: Amrap 7 21-15-9 Deadlift 185/115 Overhead Squat 95/65 Double Unders (25)

By: Coach Glassman Strength: A. Back Squat 3rm + 2×3@ 90% B. Snatch 1rm

Goat Day/Make-up a workout EMOM x20 odd: weakness 1 even: weakness 2  

3RFT 20 front squats 155/105 (from floor) 30 kettle bell swings 53/35 50 double unders