Tuesday 130716

All-levels WOD/Beginner WOD:
8 rounds: Squat clean + hang clean + split jerk 1+1+1

Competition Team WOD:
Part A. Back Squats: 12 reps x30%, 12 reps x40%, 12 reps x50%, 12 reps x60%, AMRAP 65% at 20×0 tempo

Part B. EMOM 5 minutes – every 15 seconds perform 1 Power Snatch. Rest 3 minutes. 2 minutes max ring dips. Rest 3 minutes. 2 minutes max strict pull ups.


What is “Naughty Nancy”?
How to get rid of sciatica
The terrible and wonderful reasons why I run long distances
Paul Jaminet on omega-3’s and cancer
Garrett’s fight

Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
“I hate the ‘80s” For time: 80 american kettlebell swings 1.5/1 pood, 80 pistols (step ups,) 80 weighted sit ups 45/25, 80 jump squats

Competition Team WOD:

“Time to Roll The Dice”
Teams of 4
At the start of the clock, 1 team member will roll a set of dice.
Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise. Time Cap of 20minutes. Total is highest rep score.

2=2 wall climbs
3=3 handstand pushups
4=4 pistols (2 per leg)
5=5 burpees
6=6 hand release pushups
7=7 box jumps (24#/20#)
8=8 walking lunges w/plate overhead (45#/25#)
9=9 wall balls
10=1X400m run
11=11 ab mat situps
12=12 air squats