WOD

08.06.18

Regular Morning & Lunch Classes

Evening SPECIAL CLASS ONLY @ 17.30 PM with TEAM WOD 

&

“Say Goodbye to Tony&Pit” PARTY with Beer & Sandwiches!!! 

WARM UP

General & Specific

WEIGHTLIFTING

Clean & Jerk – 2RM Drop & Go to find in 12’

WOD

A1 – 6AMRAP of:

Ladder Up 3,6,9,…

Power Clean & Push Jerk @95/65lbs

Toes to Bar

-rest 2’

A2 – 6to complete ladder DOWN of the reps accumulated in A2:

Power Clean & Push Jerk @95/65lbs

Toes to Bar

TEAM Version of 2 for Evening Class @17.30PM

Complete for time – switching as needed:

100 Power Clean @95/65lbs

400mt Run as a team

100 Push Jerk @95/65lbs

400mt Run as a team

100 Toes to Bar

400mt Run as a team

Regular Morning & Lunch Classes

Evening SPECIAL CLASS ONLY @ 17.30 PM with TEAM WOD 

&

“Say Goodbye to Tony&Pit” PARTY with Beer & Sandwiches!!! 

WARM UP

General & Specific

WEIGHTLIFTING

Clean & Jerk – 2 reps Drop & Go – EMOM 12′

WOD

A1 – 6AMRAP of:

Ladder Up 3,6,9,…

Power Clean & Push Jerk @75/55lbs

Knee to Elbows

-rest 2’

A2 – 6to complete ladder DOWN of the reps accumulated in A2:

Power Clean & Push Jerk @75/55lbs

Knee to Elbows

TEAM Version of 2 for Evening Class @17.30PM

Complete for time – switching as needed:

100 Power Clean @75/55lbs

400mt Run as a team

100 Push Jerk @75/55lbs

400mt Run as a team

100 Knee to Elbows

400mt Run as a team

Regular Morning & Lunch Classes

Evening SPECIAL CLASS ONLY @ 17.30 PM with TEAM WOD 

&

“Say Goodbye to Tony&Pit” PARTY with Beer & Sandwiches!!! 

WARM UP

General & Specific

WEIGHTLIFTING

Hang Power Clean & Push Press  – Practice with sets of 5’s for 10′

WOD

A1 – 6AMRAP of:

Ladder Up 3,6,9,…

DB Power Clean & DB Push Press

Knee Raises

-rest 2’

A2 – 6to complete ladder DOWN of the reps accumulated in A2:

DB Power Clean & DB Push Press

Knee Raises

TEAM Version of 2 for Evening Class @17.30PM

Complete for time – switching as needed:

80 DB Power Clean

300mt Run as a team

80 DB Push Press

300mt Run as a team

80 Knee Raises

300mt Run as a team

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