8/29/16…..Monday

ā€‹ā€‹
Every :30 for 5 minutes:

1 pause Power snatch (pause 2 seconds below knee)

Rest 2 minutes
Every :30 for 5 minutes:
1 Power snatch

then,

5 rounds for time:
20 calories air bike or rower

30 double unders

400m run

8/23/16…..Tuesday

Clean out your pantries its Paleo Challenge time! 

To enter the Paleo Challenge you must register and take your  photo this week. The kick off will be on Saturday 27th and end on Saturday Oct 1st. $20 to register and there will be 2 winners chosen at the end of the 5 weeks that will split the pot.  Every other Saturday we will have a Paleo potluck to share recipes after the workout.  

W.O.D
2 Power clean and jerks 6-8 sets in 15 min wk up to 85%
3 RFT:

400m Run

10 Clean and Jerks, 135/95

8/18/16…..Friday

Strength/Skill:
EMOTM for 10 Minutes of:
Power Snatch + Snatch (working up to 80%)”

Metcon:
3 Rounds for time of:

400m run

15 Knees-to-elbows

15 R-arm KB Snatch 53/35

15 L-arm KB Snatch 53/35

15 wall balls 20/14

8/17/16…..Wednesday

At least we have her on the weekends!  Good luck Joyce and congratulations on your career. 


W.O.D
Strength/Skill:
EMOTM for 10 Minutes of: 
Sumo Deadlift Heavy 2

Metcon:
AMRAP 3 min of:

3 Deadlifts 275/185

3 Bar-facing Burpees
Rest 3 minutes
AMRAP 3 min of:

5 Deadlifts 225/155

5 Bar-facing Burpees
Rest 3 minutes
AMRAP 3 min of: Bar-facing burpees

8/15/16….Monday


W.O.D
Strength/Skill:
EMOTM for 10 Minutes of:

2 Split Jerks (work up to 80%)
Metcon:
3 Rounds for time of:

500 Meter Row / 400 Meter Sprint

50 Doubles

3 Split Jerks at 70%

– Complete 1 round every 6 minutes”