A. 15:00 E303
Front Squat x1+1×5 :02 Pause + Normal tempo, by feel, increase from last week
5 Partner Assisted Chin-ups (partner assists just enough to ensure athlete completes rep)
B. In 20:00
Power Clean + Squat Clean + Split Jerk x1+1+1 x10
*Hold Split Position for :02, by feel
*Sets 1-7 build up
*sets 8-10 stay at the same load, your heaviest load of the day
**Extra Credit**
Barbell Curls x8-12×3
“Remember when life’s path is steep to keep your mind even.” –Horace
A. 15:00 HSPU Practice
B. 21:00 EMOM
Min 1: 2-6 HSPU
Min 2: 6 Box Jumps
Min 3: 6 Squat Cleans @ 115/75
then immediately..
3 Rounds
12 Push Press @ 115/75
15 Wall Balls @ 20/14
30 Double Unders
*time recorded
“The secret of getting ahead is getting started.” –Mark Twain
A. In 15:00
BN Snatch PP + OHS x2+3×5 w/ :01 pause in the bottom
B. 4 Rounds
3:00
400 M Run
Push-Ups (m: 20 w:15)
2:00 Rest
*Rest the remainder of time if you finish under 3:00
*Time on all 4 sets recorded
**Extra Credit**
Ring Rows x8-10×3
*get as horizontal as possible
“Just play. Have fun. Enjoy the game.” –Michael Jordan
Two Person Teams
4:00 AMRAP
Wall Balls
then immediately..
11:00 AMRAP
10 Pull-ups
10 Burpees
30 DUs
**Extra Credit**
Strict Pull-ups x4-6×3 Rest 2:00
(use a band if needed, reduce band tension or add weight if you reach 6)
We want to wish Nick Piacente Good Luck as he heads up to GrassIron to lift in the September Showdown today. Go get ’em Nick!
A. Behind Neck Strict Press x8x4 Rest 1:00
B. Bamboo Bar Hold, in split position accumulate 2:00
C. 4 Rounds
50 M SA Farmers Carry / Arm 24/20
10 Front Rack Rev. Lunges
10/side Single Arm KB Deadlifts
Free Community WOD tomorrow (Sat.) at 10:00 am!
Bring a buddy and come sweat with us!
A. Partner Strict Pull-ups x5x5 @ 30X0 (partner assists just enough to ensure athlete completes rep)
B. 5 Rounds
2:00 AMRAP
30 Double Unders
10 Hang Squat Cleans @ 115/75
10 Burpees
1:00 rest
**Extra Credit**
4 Sets
800 M Run @ Mile PR Pace
Rest :90
“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho
A. 15:00 E303
Front Squat x1+2×5 :02 Pause + Normal tempo, by feel
B. In 20:00
CDL + Hang Squat Clean + Power Clean + Split Jerk
x1+1+1+1×8
*Hold Split Position for :02, by feel
**Extra Credit**
Barbell Curls x8-12×3
“Our friends interpret the world and ourselves to us, if we take them tenderly and truly.” –Amos Bronson Alcott
Congrats to Kim Scott and Jeremy Peabody as they go off to get married this weekend! #cfacouples #tietheknot #scottbodywedding
A.
In 15:00
Snatch Grip Push Press x3x5 w/ :03 pause in the top
B. 6 Rounds w/ Partner alternate each round
Row 500 Meters
10 Strict Pull-ups (use a band if needed)
“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” -Morihei Ueshiba
The gym will be closed today, but you can still get outside and get some work in! See below!
A. Practice Handstand Walks or Holds for 20:00
B. 8 Rounds
400 M Run @ 105-110% of PR mile pace
rest 1:00
