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Monday 8-4-14

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Hey folks! This Saturday (8/9) will be our next max out day. Let's hunker down this week and get ready to test out all the work we've been doing on getting under the bar! A)  High hang snatch + snatch - 20min to work up to a heavy but perfect set, not to exceed 85% of your 1RM B)  Snatch DL - 4x2 @ 85% of 1RM (slow to knee, fast to hip) C)  Front squat - 3.3.3 --3 sec, 2 sec, 1 sec hold D)  10-8-6-4-2 of plank hold elbow touches (each side) and parallette-over burpees

Saturday 8.2.14

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Retest day - For those of you who performed this test wod - Try to make it in to retest - compare to your last results here  A. Beat the Coach 1.2 Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs **Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on. Rest 5 minutes B. 3:00 minutes max toes to bar rest 60 seconds 3:00 minutes max burpees rest 60 seconds 3:00 minute max double unders  

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Guest coach Caitlin today! Don't give her too hard of a time today. :) A)  Clean - 20min to work to a heavy single B)  EMOM x 12min - even=3 back squats@75% of 1RM, odd=6 push ups C)  3 rounds-- 60 flutter kicks, 20 teapots (10 each side, 70/55 kettle bell), 10 TTB