ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility
Impact/Focus: Snatch
Warm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2
Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.
Post sets/reps/loads to comments.
Post loads to comments.
Impact/Focus #2: Thruster 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a heavy 3-rep Thruster.
Thruster 3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Snatch: 145.
Thrusters: 175.
Metcon: 5+8 Rx.
Snatch: 55×2
Thrusters: 75×3
Metcon: 4+45 (SU’s)
“Power Snatch” : 95# x 2
“Thrusters” : 115 x 2 (shoulder dictated a stop here)
“Metcon”: 8:00 AMRAP 10 Kettle Bell + 30 DUs
3 + 11 (20kg and DUs !!)
Snatch: 115#x2
Thruster: 115#x3 / 125#x2 (+ 1 hang power clean)
MetCon: 6+4 Rx’d