Friday 140801

Open Gym Every Sunday from 12-2p. Take advantage of this time to come in and work on mobility, goats, strength, or to make up a WOD you missed earlier in the week. Coach Scott will be there to ensure your meeting all standards with your movements and to give penalty burpees if you leave your equipment out!  🙂

Happy late birthday to the only athlete celebrating this week….Ben R! 

No Play-care today for the evening classes. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: 5 x 3 Power Clean.  Find your 3 RM  

WOD: Complete 5 rounds for time of:
Barbell Walking Lunge Front or Rear rack @ 40% of 1 RM Squat – 12 reps (6 each side)
12 Ring Dips or Bar 
100M Sprints 

Post loads used and time to comments.

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then: 

Rest recover 7-10 min then:

3 Rounds of Max Bench Press @ 75% rest 3 min between rds
Back squat  185/125
Alternating Pistols 

*Row for 4 minutes at 65-75% – 10 Minutes of Mobility

ME: Power Clean


5 Rounds
21 – Power Cleans (95/65)
12 – Handstand Push Ups


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Row (FRI): Repeat 750m, recover 3:1 until form/pace deteriorates




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