“Danny” Partner, 1 works/1 rests AMRAP 24 400m run together 20 push presses(115/85) 30 pull ups

If you are not signed up for the Open then you are using Kettle bells for the snatches. 17.1 (20 minute cap) 10 Alternating Dumbbell Snatch (50/35) , (35/20 scaled) 15 Burpee Box Jump Overs(24/20, no step ups) (20/20 step ups allowed scaled) 20 DB snatch 15 BBJO 30 DB snatch 15 BBJO 40 DB…

Tomorrow is the the first WOD of the Opens. You still have time to sign up so do it! Strength:  T.G.U 6(3each) light weight 4(2 each) mod. weight 2(1each) heavy weight Metcon:   “Trickle Down Erg-anomics” AMRAP 15 30 Dubs 20 cals on rower 10 burpee box jump overs(24/20)

Skill/strength:    Sled push with weight (down and back twice) Practice tire flip while waiting for turn at sled Metcon:   ‘Cleaning the Boat 4 RFT 250m row 10 squat cleans(95/65) Lv1(85/55)  Lv2(75/45)

Strength:  Bench press 15-12-9-6-3 increasing Metcon:   EMOM12 4-6 ring dips 15 KBS (70/53) (10/8) cals AB *scale accordingly. Suggested that athletes leave at least 5 seconds between movements.

*Reminder there will be 9:30am classes all week Strength:   week 6 of 40 rep Metcon:   ‘The 45 Presidents’ 45 cal row 45 wall balls(20/14) 45 dubs 45 thrusters (45/35)

AMRAP 25 with a partner. A) 20 wall balls B) 20 KBS A) 20 sit ups B) 20 jumping junges A) 20 pulls ups B) 20 ring dips A) air squats at 5, 10, 15, 20 minute mark everyone stops and holds a 1 minute plank. Drills and Skills Guest coach will be going over…

Skill:    Dubs Metcon:    ‘13.1’ AMRAP 17 40 burpees 30 snatches(75/45) 30 burpees 30 snatches(135/75) 20 burpees 30 snatches(165/100) 10 burpees 30 snatches (210/120) SCALE ACCORDINGLY. Suggested that you start the first snatch weight at 50% and end the last at 80%.

Mobility: ankles and hips Strength/Skill:  O.H Squat. 10 minutes build to heavy set of 2 Metcon:  “Sorta Nancy” 3RFT 500 m row 15 O.H.S (95/65) Lv1(85/55) Lv2(75/45)

40 rep make up Mobility: ankles and hips Skill:  Pistols Metcon: ‘Not so Complex’ 5 RFT 9 deadlifts(135/95) 6 hang power cleans 3 jerks 30 Dubs Lv1(115/75) 15 Dubs Lv2(95/55) 60 singles

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