WOD Monday, August 03, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

5 OHS

5 Squat Clean

5 Strict Press

10 Arm Circles

5 Hips 2 Bar

STRENGTH

EMOM x 6min

6 OHS

WOD

11min Cap

30-20-10

Pull-Ups

Thrusters (95/65)

BARBELL CLUB WORK

1. snatch: work up to 80% x 1 x 5 sets. take 90 seconds between sets.

2. clean and jerk: work up to 80%x 1 x 5 sets take 90 seconds between sets.

3. front squats: 3, 2, 1, 1, 1, 1, 1.  the way these work is take a light wt. x 3, a heavier wt. x 2, then 5 singles, working up to a heavier single.  if you hit your heavies single at the 3rd single…stop.  if you do the 5th single and you did not go heavy enough….stop!!  you select the weight.  i want the wt. to be challenging but i do not want it to be a total max out unless the frying pan is hot.