Monday 171002

Lauren doing her first WOD! 


Halloween PARTY/LIFT OFF on Friday October 27th starting at 530p.

Lift Off – Max Deadlift and Clean…All skill levels
Prizes will be awarded for the:
1. Best couple/group costume
2. Most original 
3.Most Creative

Pot luck: bring your favorite soup/salad/dessert. Sign up sheet will be hanging up so you can sign up for something.

More info to come!! Mark your calendars now so you and your families can attend!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Work up to a heavy Back Squat, then do 3 x 3 at the heavy weight 

2 RFT  (17 min cap)

50 Box Jumps      (24/20     20/16       16/12)
40 Single Arm Dumbbell Thrusters, 20 each arm, break up as needed   (Rx: 50/35, 40/25, 30/15)
30 Burpees
20 Dumbbell Snatches, alternating  (Rx: 50/35, 40/25, 30/15)
1 Rope Climb “double up”     (Scale: 2 normal rope climbs, or as needed (6 pull to standings))

 **A double up is performed as 2 rope climbs, without touching the ground between reps.
**Intent: steady grind, shouldn’t need a whole lot of rest at any point, just steady movement.


C. Above and Beyond:

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

This is not necessarily for weight, but for warm up, and to drill arm involvement.


Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)


Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)


D: Clean + 2 Front Squat

5-7 sets @ 65-85% of 1RM Clean