Monday Madness

  • July 16, 2018

Handstand Work: Spend 10 minutes working on handstand holds, drills & progressions, push-up and/or walks

Complete 5 Rounds for Time:
5 Handstand Push-ups
10 Russian KB Swings (70/50)
15 Calorie Row
*Time Cap = 12 minutes

Complete for Time:
400 meter Run
40 Hollow Rocks
40 Box Jumps (24/20)
40 Plate Ground to Overhead (45/25)
400 meter Run
*Time Cap = 12 minutes

Saturday WODs

  • July 14, 2018

Endurance WOD (7:45a)
“Glen”
Complete for Time:
30 Clean & Jerks (135/95)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees
*Can be split with a partner.

Community WOD (10:00a)
30 Minute Partner AMRAP:
20 KB Swings
2 Rope Climbs, 6 Pull-ups or 10 Ring Rows
200 meter Run
20 Burpees
*Only one person works at a time but work can be divided any way partners choose.

Working on the Snatch

  • July 10, 2018

Snatch Complex
Every 90 secs for 18 mins (12 rounds), complete the following complex:
1 Snatch Grip Deadlift + 
1 Snatch High Pull from hang position + 
1 Hang Snatch (catch in full squat if mobility allows)
*Start at 50% of 1RM & increase weight every 2 rounds.

Complete for Time:
20 Power Snatches (95/65)
20 Burpees
20 Overhead Squats (95/65)
20 Burpees
20 Squat Snatches (95/65)
*Time Cap: 15 minutes

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