ANNOUNCEMENTS:
-Our September on-ramp will begin Thursday September 3rd at 6:00pm
Warm-up Drills
I. Run 400m
II. Weightlifting Warm-up
10 x Deadlift
10 x Barbell Row
10 x Press
10 x Back Squat
10 x Klokov Press
10 x Overhead Squat
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up with 3 sets x 3 reps before completing the following workload.
Overhead Squat 2-2-2-2-2
Post loads to comments.
Impact/Focus #2: Power Clean
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.
Power Clean 3-3-3-3-3
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WOD
5-10:00 Metabolic Conditioning
Overhead Squat: 215lbs
Power Clean: 215lbs
“Fisher Cat”: 5 Rounds rx’d
Gonna have to give an assist with the gnome!!
Overhead Squat: 155#× 2.
Power Clean: 175# × 3.
“Fisher Cat”: 4+4 Rx.
Fisher Cat:
7:00 AMRAP:
– 10 × thrusters (75#/55#)
– 10 × burpees
“OHS” – least said the better
“Power Clean 3s” : 135#
“Fisher Cat”: 3 + 10 Rx.
Overhead Squats: 125×2 5#PR
Power Cleans: 140×3 matching previous PR
Fisher Cat: 4 rounds RX