A. 10:00 E202
Weighted Strict Pull-ups
5-5-3-3-3
*Highest Weight recorded
B. 21:00 EMOM
Min 1: 6/leg Front Rack Reverse Lunge @ 95 / 65
Min 2: 6 Box Jumps w/ Step Down @ 24/10
Min3: 6/arm Single Arm DB/KB Push Push by feel
“One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest.” Maya Angelou
A. In 12:00 complete 6 Sets of:
Snatch x 2
*Full squat if athlete is able with proper mechanics
*Work up no heavier than 80%
B. Test 1
For Completion:
10:00 EMOM
3 TnG UB Power Snatches @ 135/95
*Complete unbroken Repetition recorded
*Recommended Scaling 95/65 –> 75 / 45
*Scale up 165 / 110 on recomended if you’re max snatch is 225+ / 155+
C. Test 2
“Helen”
3 Rounds
400 M Run
21 KBS @ 24/16
12 Pull-ups
“Alone let him constantly meditate in solitude on that which is salutary for his soul, for he who meditates in solitude attains supreme bliss.” – Guru Nanak
“Run Cindy Run”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
5 Pull-Ups
10 Hand Release Push-Ups
15 Air Squats
Only one person may be running at a time. While one partner runs, the partner inside the gym completes as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats) as possible. Partners then switch roles once the running partner has returned.
*Total completed rounds are recorded*
Active Recovery Day / Make up Day
A. In groups of 2
Run 2 Miles
*Alternate every 400 m
B. 3 Rounds for Quality
5 Lateral Step-up / Leg
8 KB/DB Single DL / leg
10 Unweighted Walking Lunges / leg
15 Russian KBS
20 Garza Get-ups
*20:00 Cap
Congrats to Tony Campos, our June Athlete of The Month!
Test 6
“Jackie Will Save Me”
Row 1000 Meters
50 Thrusters @ 45/35
30 Hang Power Clean @ 95/65
*time recorded
“The moments of happiness we enjoy take us by surprise. It is not that we seize them, but that they seize us.” – Ashley Montagu
Test 3
A. Find a 1 RM Front Squat + Split Jerk in 20 Min
Test 4
B. 3 RM Strict Press in 10:00 Minutes
Test 5
C. 6 RM TnG Deadlift
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams
**Active Recovery/Make up day** It’s Test Week!
A. 15:00 EMOM
Min 1: 8 Goblet Step-ups (Right use MB)
Min 2: 8 Goblet Step-ups (Left use MB)
Min 3: 3/arm SA OH Squats (Use KB or DB)
*box should be above knee height
B. Run 800 Meters @ 60-70% effort
Run 400 Meters @ 80-85%
**Switch**
Run 800 Meters @ 60-70% effort
Run 400 Meters @ 80-85%
**Switch**
Run 800 Meters @ 60-70% effort (Cool down, may need to be performed after class has finished)
*Alternate with a partner, this is not an all as fast as you can go effort the goal is to be consistent with the effort and leave enough in the tank to push hard on the last 400 m.
Thanks to everyone who came out for our Memorial Day WOD and thank you to ALL those who have served!
***9 & 10 am classes only*** Register Here
Happy Memorial Day!
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
A. 10 Rounds
3 Squat Clean and Jerks @ 165/100 lbs
4 Box Jumps @ 24/20
*teams of two
*Alternate w/ your partner each round, bother partners will complete a full 10 rounds (complete 20 rounds as a team)
*Time recorded
**Altered schedule for Memorial Day**
-Join us for “Daniel”-
A. 12:00 E303
Deadlift x3x4 @ 60%
B. 3 Rounds for Quality
5 Strict Toes to Bar
10 Lateral Step-up / Leg
10 Unweighted Walking Lunges / leg
20 Russian KBS
200 M Run
*20:00 Cap
Join us MONDAY during the 9 & 10 am hours for our Memorial Day WOD
“DANIEL”
