Monday 6/5/17 – Sunday 6/11/17

Friday Evening on June 16th we will be prepping for the Showdown. Only 4:30PM class that night.

All classes on Saturday June 17th cancelled for the Showdown! We hope to see you here!

Thoroughfare food truck, The community tap and much more! Set up a pop up tent and come have a great time!

 

Monday 6/5/17

1A. Bench Press, Heavy Set of 5

1B. Sumo Deadlift, Heavy Set of 5

*Alternate between these two lifts, building to today’s heavy set of 5 for each.

2.

3 Rounds for Quality of:

15 Bent Over DB Rows, L&R

30 Second Active Hang From Pull-Up Bar

 

 

Tuesday 6/6/17

1.

1 Snatch Balance + 1 Hang Squat Snatch + 1 Squat Snatch

2.

3 Rounds for Time of:

400 Meter Run or Row

20 Sit-Ups

12 Overhead Squats 95/65

 

Wednesday 6/7/17

1.

TAKE A DEEP BREATH

Teams of 2

As many Reps as possible in 20 minutes of:

200 Double-Unders

100 Calorie Row

80 Box Jump Overs 24/20

60 Toes-to-Bar

40 Deadlifts 225/155

20 Power Cleans 135/95

 

 

Thursday 6/8/17

1.

Back Squat, Heavy Triple

then,

3-3-3-3-3 @ 80% of Heaviest Triple

2.

EMOM x 9

Minute 1: Hip Extensions

Minute 2: Hollow Hold

Minute 3: L-Seated DB Presses

 

Friday 6/9/17

1.

Push Jerk, Heavy Triple

then,

3-3-3-3-3 @ 80% of Heaviest Triple

2.

As many Reps as possible in 7 minutes of:

20 Double-Unders

7 Hang Squat Cleans 95/65

3 Bar Muscle-Ups

 

 

Saturday 6/10/17

1.

Teams of 2

As many Reps as possible in 28 minutes of:

80 Calorie Row

80 Box Jump Overs 24/20

80 Russian KBS 70/53

80 Shoulder-to-Overhead 95/65

80 Lateral Burpees

 

Sunday 6/11/17

1.

8 Rounds for Time of:

5 Push-Ups

10 Hang Power Snatch 75/55

15 Air Squats

200 Meter Run

Rest 2 Minutes between rounds

 

11AM Competitors Class

Teams of 3

15min AMRAP of 200m Runs

*1 Person works at a time

then,

“.45 (caliber)”

This WOD is in celebration of our very own Petr Dibdak’s 45th birthday¬†on June 12th!

For time:

45 TTB Buy-In

then,

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

or

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Plate Burpees 45/25lbs

*With a 100 m Plate Run in between each set

then,

45 GHD Sit up Cash-Out

Happy Birthday Petr!!!

then, (time permitting)

Front Uprise Practice

Drills will include:

Russian Dips, Muscle Up Negatives, and more…

Back Uprise Practice

Drills will center around proper body shapes (eg hollow and arch positions) while focusing on timing the pull and exposure to the movement!