Thursday, August 6th, 2015

Bring a Buddy Thursday!
Bring a guest to NextGen and we will be happy to give a scaled version of this WOD for them!

WOD: “Sweatfest 2.0!”
Three rounds for time:
500m Row
400m Run
30 Double-unders
20 Calories on the Assault Bike
100m Sled Drag, 135/93
3 minute rest

Post final time on clock to comments.

Strength/Skill: Press or Handstand practice


Wednesday, August 5th, 2015

Dumbbell Deadlifts, four rounds for max reps, :40/:20 rest
Rest 1 minute
Dumbbell Pushups, 4 x :40/:20
Rest 1 minute
Dumbbell Front Squats, 4 x :40/:20 rest
Rest 1 minute
Dumbbell Push Press, 4 x :40/:20 rest

19 minute long WOD.  Don’t let those DBs get sloppy.  Total up all reps for each exercise and post each to comments.

Strength/Skill: Cleans or Pullup practice



Monday, August 3rd, 2015

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

Saturday, August 1st, 2015

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

9am: MAS Wrestling demo

10am: Partner WOD
21-15-9 reps of:
Deadlift, 225/153
Handstand Pushups
21-15-9 reps of:
Squat Cleans, 135/93
Ring Dips
21-15-9 reps of:
Thrusters, 95/63

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

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