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Weekly WOD Updates 6-29 to 7-3

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Article Of The Week:
Apply what part of this article pertaining to strength gains might benefit/work for you:

Video Of The Week:
Charles is a M2 All-Star! 

Nutrition Information Of The Week:
The importance of knowing the speed of your metabolism:

Schedule Update:

Please view your emails for holiday hours this weekend! Please enjoy your holiday with friends and family and be safe!

THIS WEEKS WORKOUTS

MONDAY

"The Dingledine" 12 minute AMRAP
5 Kettlebell Snatches (5each arm)
5 Hang Power Snatch - P:115/85 F:85/55
Even minutes KB Snatch
Odd minutes Hang Power Snatch
**with the remainder of each minute complete ME Burpees☺** Score=Total # of Burpees
 
SKILL
6 X 1 Snatch Push Press + 3 OH Squats w/3 second pause at the bottom No more than 80% of 1RM Snatch

TUESDAY

SKILL
Deadlift - 80% of your 1RM CLEAN
6x5

METCON
21‐15‐9
Power Cleans/Handstand Push‐ups/Overhead Squats
P: 95/65 F:65/35

WEDNESDAY

SKILL
3 Position Clean(full squats)- 1 from each position floor,hang,hips 5 x 1 – no more than 80% of 1RM

METCON
3 Rounds of 4 minutes of work, 3 minutes of REST between each Round
5 Muscle Ups(ring or bar) or Rope Climbs
10 Toes 2 Bar
20 Box Jumps
200m run-During your 3 Minute Rest ;) 

THURSDAY

METCON
"Ab Star"
50 Double Unders/150 Singles
40 Push Press - P:95/65 F:65/35
30 Second Plank Hold
20 Pull Ups
10 Burpees
5 Wall Walks
5 Wall Walks
10 Burpees
20 Pull Ups
30 Second Plank Hold
40 Push Press P:95/65 F:65/35
50 Double Unders
 
SKILL

Goat Work with remainder of class

FRIDAY

METCON
Run 800meters
50 Push Jerks – P:135/95 F:105/65

SKILL
Back Squat/ Front Squat
3 back sq then immediately 1 front sq – 6 times

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Guest Thursday, 15 November 2018