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13.5

SIGN UP FOR YOUR HEAT ON THE SCHEDULE! REQUIRED READING FOR OPEN PARTICIPANTS, CLICK HERE! 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time

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The End

warm up  instructor led KB warm up skill: snatch regression oly warm up: focus on the movements in the snatch regression squat snatch to power snatch to snatch high pull to snatch deadlift skill option 13.5 prep The End 3 rounds: 20 burpee ab disc/bear crawl 20m 20 star man

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13.5- full WOD or Saturday Prep

REQUIRED READING FOR OPEN PARTICIPANTS 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are

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Klokov Komplex

Yeah, that’s 205kg (451 pounds). Also, this. Warm Up med ball warm up Skill: Klokov Komplex 5′ oly warm up; focus on positions used in the Klokov Komplex. 15′ to cycle: deadlift, to clean, to front squat, to push press, to jerk. Try to work up to 85% of your 1RM.

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Blockhead Redux

A little different type of class now that we are in the Opens; the group will warm up together and then split based on your focus. Athletes who wish to focus on skill aquisition for the Games season will complete Strength+Skill Circuit; if your fitness goals are more general, do

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Overhead, Out The Door

Warm Up partner up: partner A does air squats while partner B ab discs or bear crawls down and back, then switch. Two cycles each; on the second round, do cossack squats instead of air squats. skill: snatch complex 5′ oly warm up; focus on complex positions 15′ to cycle: snatch

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13.4

Click Here: REQUIRED READING FOR OPEN PARTICIPANTS – Show up 30 mins before your heat – Follow the link above and make sure you understand the movement and ROM requirements. 13.4: Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3

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Hootenanny!

Warm Up junkyard dog Skill  5′ oly warm up 15′ to cycle snatch complex: squat snatch x1 power snatch x2 snatch high pull x3 snatch deadlift x4 no rest between reps; 1-2′ between sets. Skill Option 3 rounds 1′ ab roller 1′ arm bar 2′ turkish get up 1′ goblet

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13.4: full WOD or Saturday prep

Click here: REQUIRED READING FOR OPEN PARTICIPANTS – The heats are on the calendar, sign up for Saturday! 13.4: Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar

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Spryntamid

Warm Up: pucker up buttercups Spryntamid alternating between dyno and ergo; 3′ between efforts. 30″ max effort 45″ max effort 60″ max effort 75″ max effort 90″ max effort 90″ max effort 75″ max effort 60″ max effort 45″ max effort 30″ max effort doneski!

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