Sat – 08/10/2013

Saturday Schedule Change!
8AM – Open Gym & Competition Training
10AM – WOD
The 9AM and 10AM classes will both be regular Saturday workouts. We are just splitting it up to accommodate the number of athletes. We’ll try this for a few weeks and see if it works. Have fun!


Extra A) Front Squats 4X3 – Build to heavy set
Rest 20 seconds (i.e. walk to the GHD)
Extra B) GHD Situps 4X10
Rest 2 minutes

1) Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead
Complete in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

Mobility) Banded Heal Cord (Ankle) Mobility w/ Plate – 2 minutes each leg

Competition Training

Schedule Change, be warming up by 8AM or pay one of the coaches to stay late…

Compare to 06/29/2013

For time:
20 Deadlifts (245/165 lbs)
30 Over the Box Jumps (24”/20”)
40 Kettlebell Swings (24/16 kg)
50 Double-Unders
50 Cal Row
50 Double-Unders
40 Kettlebell Swings (24/16 kg)
30 Over the Box Jumps (24”/20”)
20 Deadlifts (245/165 lbs)

Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. Time to beat: 17:17 – Brandon Howell (Please beat him…)

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