Category: WOD

WOD:
Three rounds for time:
75 Double-unders
15 Power Snatch, 115/73

Strength/Skill: Box Back Squats, 5 x 5

Hey folks! On Saturday, August 29th, we are honored have ’00 and ’04 Olympian Olympic Weightlifter Shane Hamman come teach us how to become better at our Oly lifts!  Shane is offering two seminars, one for beginners and one for advanced!  Cost is $45 per person for an hour and a half class.  Be there!
Beginners: 9am-10:30am
Advanced: 11am to 12:30pm

Rest Day!

8am: Health Zone final body fat testing for “Lean Machine Challenge”

9am: MAS Wrestling demo

10am: Partner WOD
“Diane”
21-15-9 reps of:
Deadlift, 225/153
Handstand Pushups
then,
“Elizabeth”
21-15-9 reps of:
Squat Cleans, 135/93
Ring Dips
then,
“Fran”
21-15-9 reps of:
Thrusters, 95/63
Pullups

Switch weights as you go.  Only one person working at a time.

Love this

WOD:
21-15-9 reps, for time of:
Clean and Jerk (135/93)
Unbroken Wallballs (20/14)
Post time to comments.

Strength/Skill: Snatch, 1-1-1

Hey folks!  Don’t forget tomorrow we will be having a guest teach us some MAS Wrestling tomorrow at 9am in place of our OLY/Gymnastics class.  Come join the fun and try something new!

WOD: “Flight Simulator”

Complete for time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between sets. You cannot jump single-unders between sets. Time cutoff is 25 minutes.

Strength/Skill:
Mobility work: Deep foam roll/lacrosse ball

WOD 1:
AMRAP 20:
8 Hand Release Push ups
8 Pull ups
8 Push Press, 115/83
8 KBS, 70/53

Rest 5 minutes

WOD 2:
3 RFT:
15 Burpees
Run 175m

Strength/Skill: None

This Saturday, we will be concluding our “Lean Machine” Challenge at 8am at the Health Zone for final BodyFat measurements.
At 9am on Saturday, we will be having a MAS Wrestling instructor come do a demo class in place of our Olympic lifting class. This will be an hour long and a blast for sure!

WOD: “.50 Cal”
Three rounds, separately timed
Assault Air Bike, 50 Calories
Post times to comments.

Strength/Skill: Jerks or Muscle-up practice