A. Jerk x2x6 @ 80-85% Rest 2:00-3:00
B. Press x3x5 by feel
*100% successful reps
C. Back Rack Walking Lunges x8/leg x3 Rest 2:00
“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker
Skill Work: Hang Squat Clean & Pull-ups
A. 5 Rounds
5 Hang Squat Clean @ 135/95
10 CTB Pull-ups
*time recorded
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha
A. 10:00 EMOM
1-3 TnG Power Clean to OVHD @ 135/95
B. Snatch DL x2x5 @ by feel
Rest :90 – 2:00
4 Rounds
10 Push-ups
20 Sit-ups
50 DUs
400 M Run
*Time recorded
“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost. The world will not have it. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to keep it yours clearly and directly, to keep the channel open.” – Martha Graham
A. 5 Rounds
6 TGU 12K / 8K
:60 Plank Hold
Rest :60
B. 4 Rounds for quality
15 DL @ 50-60%
30 Double Unders
Grab a partner or come meet someone new! Join us tomorrow for our
Annual “Sweat with your Sweetheart” partner WOD!
10:00 am || Free || Open to all
{Details}
THE PREP STARTS MONDAY 2.16
>>>GET STARTED {HERE}
A. Fran
21-15-9
Thrusters
Pull-ups
M: 95
W: 65
*Time Recorded
Saturday 2.14 || 10:00 am
*Free and Open to All*
{Details & Registration}
A. 16:00 E2O2
3 Snatch @ appx. 70% (Full Squat)
B. Snatch DL x2x5 @ 100-110% of best snatch Rest 2:00
C. DB Reverse Lunge x6 / leg x 3
Extra Credit:
Accumulate 200 seconds in a L-sit hang
“Great things are done by a series of small things brought together.” –Vincent Van Gogh
A. Partner WOD
3 Rounds
10 Jerks @ 95 / 65
2:00 AMRAP
Alt. w/ Partner
3 Box Jumps 24/20
3 Kip Pull-ups
Rest 2:00
*Both partners complete 10 jerks together then, alternate partners for 2 minute AMRAP, then 2:00 rest – repeat!
B.
40 Ring Rows
60 Tic Tacs 25/15
*For quality, rest as needed, complete the exercises in any fashion you wish
“The game has its ups and downs, but you can never lose focus of your individual goals and you can’t let yourself be beat because of lack of effort.” –Michael Jordan
A. 15:00 EMOM
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean (by feel)
B. Front Squat x2x5 @ 80-85% Rest 2:00
C. 1 Mile Run
“Life isn’t about finding yourself. Life is about creating yourself.” –George Bernard Shaw
Partner Workout
30 Bar Facing Burpees
20 PC to OVHD 135 / 95
15 CTB Pull-ups
20 PC to OVHD 135 / 95
30 Bar Facing Burpees
*Each exercise must be completely finished by each athlete until athletes move to the next exercise
{PROGENEX DAY}
Come hang out with Ike on Tuesday!
