A. Coaches choice skill work
B.“Monday Gone Bad”
3 Rounds
1:00 Row for Cals
1:00 Rest
1:00 Push Press @ 75/55
1:00 Rest
1:00 Hang Power Clean @ 75/55
1:00 Rest
1:00 Burpees
1:00 Rest
*total reps recorded
“What you do today can improve all your tomorrows.” – Ralph Marston
30 Calorie Row
30 Box Jump Step Down @ 24/20
30 Hang Power Snatch @ 115/75 lbs
*complete in teams of 3-4 athletes, athletes can work at the same time but can’t pass the person in front of them
The Expert Series – Olympic Weightlifting with Coach Ursula Garza Papandrea
Pre-Registration Opens on Monday!
A. Power Clean x2x5 @ 75%
B. 15:00 for Quality
10 Ring Rows
10 SA Russian KBS @ 24/16 / Arm
10 DB Walking Lunges / leg
10 Med Ball Supermans
100 yd SA Farmers Carry (50 R / 50 L)
200 M Run
The Prep starts Monday!
{Start Your Journey}
A. 16:00 EMOM
Min 1 – 2 Pistols / leg
Min 2 – :30 Nose to Wall Handstand Hold
B. 15:00 EMOM
500 M Row
10 DB Snatch @ 55/35 (total)
400 M Run
10 Burpees
*Total rounds + reps recorded
“Being fully present is the best guarantee for a bright future.” – Guy Finley
A.
5:00 EM0M
1 Hip Muscle Snatch + 1 Hang Muscle Snatch x5 (Same weight all five sets)
B.
8:00 E202
1 Hang Power Snatch + 1 Power Snatch x4 (Build)
C.
10:00 E202
1 Snatch Lift off + 1 Power Snatch x5 (build)
D.
10:00 E202
Snatch Deadlift x3x5 by feel
C.
16:00 EMOM
Min 1: 5/leg Lateral Step-ups
Min 2: 5 Garza Get-ups
“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.” -Hippocrates
A.
2K Row Relay w/ a partner alternate every 250 m.
B.
27-21-15-9
DUs
KB Swings @ 24/16
Step-ups/leg @ 24/20
Wall Balls @ 20/ 14
*Total reps recorded
*20:00 Cap
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti
A.
10:00 E202
2 DLs @ 70-75%
B.
3 Rounds
400 M Run
8 Power Cleans @ 135/95
12 Pull-ups
*Time recorded
*20:00 Cap
“Life isn’t a matter of milestones, but of moments.” – Rose Kennedy
A. 3 Rounds
100 M SA Farmers Walk / Arm
8-10 SA OVHD Squat
10 Step-up / Leg
B. 3 Rounds
400 M Run
12 Horz. Ring Rows
8 Plate GTO @ 45/25
Join us this evening for Friday Night Lights || 16.5 Presented by Airrosti!
{Details}
A. 16:00 E202
Min1- 3 TnG Hang Power Cleans @ 65-75%
Min2- 25-30 DUs
B. 21-15-9
Front Squats @ 135/95
TTB
Join us for the last Open WOD watch party! 16.5 will be announced at 7:00 pm!
(Details)
