*Happy Birthday SEAN* WOD 8/30/13

*Happy Birthday Sean!!*

*Reminder- There will be NO Open Gym tomorrow and no morning classes on Monday because of the holiday. Enjoy the long weekend!

Warmup
2 Rounds
2 Lunge into Inch Worms
3 Back Rolls
10 Pause Air Squats
10 Steps Duck Walk

Set 1
1×5 High Bar Back Squat @ 60%
1×4 High Bar Back Squat @ 70%
8×4 High Bar Back Squat @ 80%

Set 2 *Between each set of SP – 80%E (5-10
Each Hand) Box Kettlebell Snatch (Russian Style)
[60s]
1×5 Shoulder Press @ 55%
1×5 Shoulder Press @ 65%
1×3 Shoulder Press @ 77.5%
1×2 Shoulder Press @ 87.5%
1×2 Shoulder Press @ 95%

Set 3 “Sean”
2 Rounds
5 Bench Press @ 225/135#
4 Strict C2B Pullups
3 Cleans @ 185
2 Rope Climbs
==============================
800m Run

Sahil Parikh Photography

Sahil Parikh Photography

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Thursday WOD 8/29/13

Warmup
2 Rounds
10 Overhead Squat w/ Pipe
10 Sotts Press
10 Steps Duck Walk
20 Double Unders

Set 1
4 Rounds
1 Squat Snatch into 5 Snatch grip Push Press
[30s rest}
Controlled ME Kipping Deficit HSPU [30s rest]
30 Double Unders [30s rest]
12 Split Press (6 each side – you may need to
drop weight from your push press bar) [30s rest]
8-10 Pendlay Rows [60s]

Set 2
Partners (Partner A and B)
3 Rounds (2nd round add 7:00 to time, 3rd + 14)
@0:00 Partner A: 300m Row or 400m Run
@2:00 Partner B: 300m Row or 400m Run
@4:00 Partner A: 1 min ME Partner Bench/GHD
situps
@5:00 Partner B: 1 min ME Partner Bench/GHD
situps
=================================
@21:00
5 Minute AMRAP
Partner A: 5 Snatches @ 135#/95#
Partner B: 5 Snatches @ 135#/95#

Sahil Parikh Photography

Sahil Parikh Photography

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Happy Birthday Sarah WOD 8/28/13

*HAPPY BIRHDAY SARAH!*

Warmup
2 Rounds
2 Lunge into Inch Worms
3 Back Rolls
10 Pause Air Squats
10 Steps Duck Walk

Set 1
1×5 High Bar Back Squat @ 55%
1×5 High Bar Back Squat @ 65%
7×5 High Bar Back Squat @ 75%

Set 2 *Between each set of BP complete the
following Snatch Complex rest [60s rest after
complex]:
1 Squat Snatch
1 Snatch Balance
Duck Walk (4-5 steps)
1 Hi-Hang Snatch
=====================================
1×5 Bench Press @ 50%
1×5 Bench Press @ 60%
1×3 Bench Press @ 70%
3×5 Bench Press @ 72.5%

Set 3 “Sarah”
40 Jumping Pullups
30 Double Unders
20 Kettlebell Swing 1.5/1 pd
30 Jumping Pullups
20 Double Unders
10 Kettlebell Swing 1.5/1 pd
20 Jumping Pullups
10 Double Unders
=====================================
1 Min AMRAP Kettlebell Swing 1.5/1 pd

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*Happy Birthday Amanda* WOD 8/27/13

**Happy Birthday AMANDA!!**

Warmup
Agility

Set 1
5 Rounds
1 – 3 Position Clean (Hi-Hang, Hang, Floor into Jerk) [30s rest]
5 x 7 Weighted Pullups [30s rest]
5 x 3 Large Box Jump [30s rest]
5 x controlled 80%E Deep Strict Ring Dips [60s rest]

Set 2 “Amanda”
15 Minute AMRAP
10 Pushups
5 Pullups
1 Rope Climb
10 Shoulder to OH @ 125#/65

Happy Birthday Amanda!

Happy Birthday Amanda!

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Monday WOD 8/26/13

Warmup

Set 1 [2minutes rest]
1×5 High Bar Back Squat @ 50%
1×5 High Bar Back Squat @ 60%
6×6 High Bar Back Squat @ 70%

Set 2 *Between each set of SP – 80%E Box Jumps 24″/20″ [60s]
1×5 Shoulder Press @ 50%
1×3 Shoulder Press @ 60%
1×2 Shoulder Press @ 70%
5×5 Shoulder Press @ 80%

Set 3
4 Rounds
10 Box Jumps 24”/20”
20 Walking Lunges
30 Abmat Situps

Sahil Parikh Photography

Sahil Parikh Photography

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