June 2015

Bench Press: 5-5-5 Then… 4 Rounds 50 DU 15 Wall Ball Burpees, 20/14                   Complain about the... Read More

Hang clean x 2 + Jerk (15 minutes) Then… “Wacky Wiser Partner Friday” 400m Run / Row 500m 15 Rope Climbs, Alt Reps 400m Run/... Read More

Back Squat 5-5-5 Then 21-18-15-12-9 Reps of: Box Jump 24/20 Kettle Bell Swing 53/35 Ring Pushups *18 Min Cap Posts Loads and time to comments:

Clean Pulls 3 x 3 (3 sec pause at knee) Then.. For Time:  21 Cleans (anyway) , 155/103 21 Pullups 15 Cleans (anyway), 185/133 15... Read More

15 Minutes to work up to a heavy Hang Snatch double Then….. 15 Strict HSPU 10 Snatch (full depth) 135/93 10 Strict HSPU 10 Snatch... Read More

15 Minutes to a 10 RM Front Squat (try to go heavier than last week) Then, 2×10 backdown reps at 90% Then…. EOMOM(Every other minute... Read More

9-11 am- Open Gym 10 am -Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Mile Run 250 Double Unders 2k Row *Any Order*... Read More

Deadlift 3-3-3 Then: 4 Rounds of: 6 Muscle Ups 12 Deadlifts 225/145 30 Lunges Post Loads and Times to Zen and Comments:

EMOM 7 Minutes: Power Clean + Hang Power Clean + Jerk Then… “Wacky Wiser Partner Friday” For Time: 42 Hang Power Cleans, 135/83 42 Shoulder... Read More

Back Squat: 3-3-3 (80%) Then: 7 Rounds of: 14 Pullups 14 Med Ball cleans 200 Meter Run *18 Min Cap Post Loads and Times to... Read More