WOD Tuesday, August 18, 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 Snatch Bal

5 OHS

200m Row

5 Thrusters

5 Pull-Ups

STRENGTH

EMOM x 6min

From rack 1 Snatch Bal + 3 OHS

WOD

1000m Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lat Burpee Bar Hop

BARBELL CLUB WORK 

1. front squat: work up to 70% x 3 reps x 10 sets…..PERFORM 1 SET EVERY 90 SEC.

2. back squats: work up to 75%x3 reps x 3 sets. PERFORM 1 SET EVERY 60 SEC.

3. box jumps: 25 total on a box adjust to you your level.  i want this to be med to hard….as it should be after the squats. but do not let your ego get in the way. if 21″ is too tough go down….but if it is too easy, go higher.

4. back extensions x 10 reps x 3 sets use weight on back.

5. sit ups with weight behind head.  have someone hold heels.  3 x 10 reps.  get that stomach strong.