Friday 160520

Saturday Trail Run- Meet at 8a at Fernwood Parking Lot (up by the Castle house, East of Hwy 89 in Layton).

Sunday Open Gym 12-2p

SAVE THE DATE for our 2nd Annual Beach WOD/BBQ – July 16th at Pineview. More details to come.

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Hang Snatch
7 x 1 Hang Snatch

Work up to a new max for the day, rest as needed. 

WOD: 4 min AMRAP with Bonus Time
Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes.

  • 20 Box Jump Overs | Step Overs
  • 15 Toes to Bar | Anchored Toes to Bar | Sit Ups
  • 10 Clean & Jerks (weight increases each round) 155/105 

*Scale weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.


Accessory Work:
4 X 8 GH Raise (no swinging of torso) – rest 90 sec.
4 X 8 BB Bent Rows – heaviest possible, rest 90 sec.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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