Lift: Hang Power Snatch 3-3-3-3-3
-
WOD:
7 Hang Power Snatch 95/65
21 Double-unders
AMRAP 10 min.
-
Mobility: on the ground, prone, barbell quad smash

-

Brittani – hittin the deck

 

Lift:  Bench Press 5-5-5
-
WOD:
The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Score rounds completed for all 5 cycles, pick up where you left off.
-
Mobility: smash pecks and front of shoulder using rack pegs.

-

Mandy getting ready to do work

WOD:

 

Work Stations:
Heavy hose pull (yellow LDH)
Yoke Carry
Prowler push
Sled Drag
Tire flip and jumps over
Atlas stone carry in gut (down and back)

-

 

I feel the Manziel pose coming on

Lift: OHS 8-6-4-2
-
WOD:
5 OHS 135/95
run 200m
10 back squat
run 200m
2 rounds

-
Mobility: pre mob lunge, post bottom o squat
-

Austin

Lift:
GHD situps 3X10
GHD Hip Extensions 3X12
-
WOD:
10 deadlift 225/145
10 T2B
3 rounds
10 deadlift 135/95
10 T2B
2 rounds
For time

 -
Mobility: couch stretch and bottom of a squat alternating for 8 min.
-


Inspiration and Motivation
-
While you’re watching this video think about the number (age) these athletes are saying and then picture your typical person of that age. They all look at least 10 years younger, put them in swim suits and they look 20 years younger.

Lift: Push Press 3-3-3-3-3
-
WOD:
row 2k
30 push press 115/75
50 burpees

 -
Mobility: barbell quad smash
-
This is the box Cory Steven Gravesmill didn't feel the need to put away. Thanks Flatback. #community.
There it sits…after class…the heaviest plyometric box ever constructed.  Flatback took a little heat.

Lift: Complex of
1 clean + 2 front squats
AHAP 15 min.
-
WOD:
front squat 155/105
box over 24/20
2,4,6,8,10…..
AMRAP 9 min.

 -
Mobility: low band around upper thigh hamstring
-
Jimmy muscle in’ up

Lift:
Odds 7 strict pull-ups
Evens 8 Push-ups
EMOM 10 min.

WOD:
5 muscle-ups
run 400m
AMRAP 15 min.

 -
Notes: scale for MU = 10 pull-ups and 10 dips or progressions, or knock down the number
 -
Mobility: LAX Ball shoulder smash
-
Cody