HAPPY BIRTHDAY COACH!!!

In celebration of Jason's 36th birthday:)  Born in 1978

therefore 78 reps total per movement

Partner WOD

Only one athlete working at a time...you must complete each movement before moving on to the next one...Ready, Set, GO!

H - Hang Cleans 95/65

A - Air Squats

P - Push Ups

P - Pull Ups

Y - YEAH!!!  No exercise starts with 'y'

B- Burpees

I - Inverted row (ring rows)

R - Ring Dips

T - Thrusters 95/65

H - Handstand Push Ups

D - Deadlift 95/65

A - Ab Roll-outs

Y - YEAH!!!  No exercise starts with 'y'

J - Jumping lunges

A - AB Twists - 20/16

S - Sumo Deadlift High Pulls 95/65

O - Overhead Squat 95/65

N - No complaining...finish with a 500 m partner run;)

Powerlifting Meet

Come down and check out the 306 2nd annual Powerlifting Meet.  Lifting starts at 10:00am.  Hope to see you there!

Start with some bench

Bench Press

3-3-3-3-3

WOD

Row 750M

75 Hand release push ups

75 Jumping squats

75 Med Ball twist (total)

Thursday AMRAP

AMRAP 6 Min

5 Clean and Jerks 135/95

5 Burpee Box Jumps 24″

REST 5 Min

AMRAP 3 min

15 Air Squats

5 Deads 275/185

Rest 2 Min

1 Min Max Toes to Bar

Benchmark Helen

Part A: Handwalk progression

Part B:

3 RFT

400M run

21 KBS 2/1.5

12 Pull Ups

Snatch Complex

On the two minutes

10 RDS

Snatch grip dead lift,

Power Snatch

Full Snatch

Go up every two rds if successful

Rx 155-225/ 100-150

Good Old chipper

 

100DU

50 WB 20/14

25 T2B

15MU

25 T2B

50 WB

100DU

Row WOD

Part A: 5X 5 bench Press

Part B: 7 rds of 

400 M row

rest 90 sec

Partners!

In teams of two with only one person working at a time complete the follwoing work in the set order:

100 BJ 24/20

100 Pull Ups

100 Push Press 115/85

100 Bar Hop Burpees

100 SDHP 115/85

Only 100?

Part A: Max Du in 2 minutes

Part B: 100 thrusters 95/65

at the top of every minute you must complete 4 ring dips (Men Via MU)

On the two minutes

Clean and Jerk Complex

2 cleans and 1 Jerk 265/155

10 RDs

Run and lift!

Part A: Max WB 20/14 in 90 sec

Start with a 1000M run

then 10 Rds of:

6 T2B

4 deads 315/205

Terrific

Part A: Accumulate 2 mins in an L-Sit Hold

Part B:

4 cycle met-con

8 push ups

8 Pwr Cleans 135/95

8 Pull Ups

Wake up call

Part A:  Hand Walk Progression

Part B: 

4 RFT

15 Pwr Snatch 115/85

20 WB 20/14

15 Kbs 2/1.5 

Run free!

Part A;

Plank Hold 2 min total accumulated 

Part B:

200M run

15 pull ups

15 KBs 1.5/1

4 rds

Partner Saturday

In team of two, perform the following work.  You may switch as needed.

Row 75 Calories

75 BJ 24/20

75 Deads at 185/125

75 Wall Balls

40 Ring Dips

75 Wall Balls

75 deads

75 Bj 24/20

Row 75 Calories 

Friday Fun

21-15-9-6-3

strict push ups

195/125 fr Squats

Burpee bar hop

Awesome!

10 min AMRAP- 10 push press at 115/85, 15 pull ups, 10 BJ 28/24,

rest 4 mins

then 2 MINS AMRAP of rope 2 rope climbs 

Nasty girls!

3 rds of

50 pistols

7MU/ 3 for Girls

175/125 Hang Pwr Cleans for 10 reps 

2014 Regional WOD

On the two minutes for 10 rds

2 hang snatches

Go up in weight after each successful attempt