Stones and Toes to Bar

Hang Power Snatch

2-2-2-2-2-2

compare to 1/2/13

AMRAP in 10 min:

7 Stones 115/65

7 Toes to Bar

AWOD:

do instead of hps

7 x 3 Position Snatch add 5-10lbs from last time

R:90 sec/set

Do AMRAP w/class

2 attempts at max rep strict pull ups or muscle ups

Memorial Day Schedule (Mon): 8, 9, 10 am

*No kids

*Teens can come to any morning class

Bear Complex

5 sets: (1 set = 3 rounds of)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind neck)

*This is not for time.  Rest as needed between sets.

**Add weight each set.  Score is heaviest completed set.

AWOD: The Jer-Bear (do instead)

7 sets of:

1 Deadlift

2 Hang Power Clean

3 Front Squat

1 Jerk

R:90 sec/sets

*Go as heavy as possible but cannot drop the bar until set is completed

NFT:

3 x 15 Back Ext

3 x 15 Reverse hyper (light)

800m, Deadlifts, Push ups, Double Unders

800m

50 Deadlifts 225/155

100 Push ups

150 Double unders

800m

*partition middle as needed

AWOD:

post wod midline work: L-Sit or lever on pull up bar

Thrusters

Thrusters

5-5-5-5-5

400m-400m-200m-200m

Rest-2:1

AWOD:

instead of runs

EMOM for 12 mins
min1: 20yd sled push 45/25

min 2: 20 yd sled pull 45/25 (little steps)

min 3: 25 OH Lunges 45/24

min 4: Rest

continue for 12 total mins

Yoga tonight at 730

Eva

Eva

5 Rounds:

800m

30 Kb Swings 70/53

30 Pull ups

compare to 6/6/12

WOW: (this is a modified version of a regional workout)

50 Wallballs 20/14 everyone to 10′ target

50 C2B Pull ups

50 Pistols (alt)

50 DB Snatches 70/55 (alt and cannot drop)

AWOD:

skill work: post wod work on HS Walking

Rest Day

Rest Day

400m, Front Squats, Burpees, Sit ups

4 Rounds:

400m

10 Front Squats 95/65

20 Burpees

30 Sit ups

Gentle Yoga at 10 am

AWOD: Do this instead

7×2 position cleans as heavy as possible for last 3 sets R:90 seconds/set

15 min to find 1RM Snatch

Row, Box Jumps, Kb Swings, HSPU, Muscle Ups

50 Cal Row

40 Box Jumps 30/24

30 Kb Swings 70/53

20 HSPU

10 Muscle Ups

400m, Hang Power Clean, Double Unders

3 Rounds:

400m

15 Hang Power Cleans 95/65

30 Double Unders

Skill: HS Walking or Pistols

AWOD:

HPC @135/95

50 double unders

R:3 min

10×2 Push press @70% every 30 seconds

Clean Break Down

This is my clean break down to try to help some of you that are more visual learners.