Skill/Strength: Snatch

-Advanced will be finding a 1RM

-Beginners will be going over technique

Conditioner: “Isabel”

30 Snatches for time (135,95)

Extra Credit – Core Work

4 Rounds -30 Secs On / 30 Secs Rest

-Hollow Hold

-Arch Hold

9am Class ONLY!!!

Strength: Front Squat   3-3-3-3-3

Conditioner: “Fran” 21-15-9

-Thrusters (95/65)

-Pull-Ups

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Dodgeball check-in will begin at 11:30. $20 entry fee and if you want food and beer it’s an extra $5. First match will kick off at High Noon. We are donating to a good cause so please help out.

Strength: Deadlift 3-3-3-3-3

Conditioner: “Helen”   3 Rounds of the following…

-400meter Run

-21 American KB Swings (Red,Yellow)

-12 Pull-Ups

Strength: 4 Sets of Strict Press + Push Press for max reps

*You will choose a relativity light weight for yourr strict press (6-8 reps), you will then complete as many strict press as possible, once you can’t complete any more you will do as many push press as possible. Rest 90 Seconds b/w sets

Conditioner: Chipper for time (20 min cap)

-100 Dubs / 250 Singles

-60 Goblet Squats (2p/1.5p)

-50 Wall Balls (20,14)

-40 Burpees

-30 KB Swings (2p/1.5p)

-20 HSPU (45/25lb plates)

-10 Jumping Lunges (Each Leg)

-5 Rope Climbs

DODGEBALL TOURNAMENT THIS SATURDAY!!! TEAMS OF 5 (CAN BE CO-ED), $20 A HEADM ADULT BEVERAGES, BBQ, LOTS OF FUN FOR A GREAT CAUSE!!!

SKILL/STRENGTH: HANG SQUAT CLEAN (ABOVE KNEE)

30 MINUTES TO ESTABLISH A PERFECT FORM 1RM

-2 TO 3 MINUTES REST BETWEEN SETS

AUXILIARY  STRENGTH: PULL UPS

4 SETS- MAX REPS

OPTIONAL CONDITIONER: 5 ROUNDS

-250M ROW,  1 MIN REST BETWEEN ROUNDS

LETS GET READY FOR MAYHEM IN THE MEADOWLANDS BABY!!!!

STRENGTH: FRONT SQUAT/RING DIPS/ PUSH UPS (20 MINUTES)

5-5-5-5-5, 2 MINUTE REST

CONDITIONER: FOR TIME

REPS OF 10-9-8-7-6-5-4-3-2-1N (15 MINUTE TIME CAP

THRUSTERS (95,65)

100M SPRINT BETWEEN EACH REP SCHEME

EXTRA CREDIT: 3 ROUNDS

1 MIN HAND STAND HOLD OR PUSH UP PLANK

10 PLATE BURPEES (JUMP ON 15LBS PLATE)

AFTER 3 ROUNDS 5-10 MINUTE MODERATE PACE ON AIRDYNE BIKE

IS THIS THE WOD FOR TOMORROW?

TEAMS OF 2: 1 PERSON WORKS AT A TIME

20 MINUTE AMRAP

400M MED BALL RUN, ONE BALL PER TEAM, SWITCH HANDS WHEN NEEDED

2 ROPE CLIMBS (20 TOES TO BAR FOR SCALE)

20 DEADLIFTS (225,135)

20 RING DIPS

20 BURPEES

WOD: ??? Bahahahaha

WOD: ?

11am – Bootcamp

Noon – Barbell Club

- Clean Technique

- Find a 1RM of 1 Hi Hang + 1 Hang Clean

- 3 Position Clean Pulls 5×3 @ 90-120% 1RM

1PM – Mobility with Chris Lieb