Lift:
4 Sets of 8-10 reps – Dumbbell Bench Press
4 Sets of 8-10 reps – Dumbbell Row
WOD: 10 Minute Max Meter Row
On Minutes 0, 2, 4, 6 and 8, do 30 Mountain Climbers
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Mobility: couch stretch
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Mike and Marc

 

Lift: Front Squat 4-3-2-4-3-2
Recommended %’s are 75-80-85-80-85-90
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WOD
30 Situps – Abmat
50 Double Unders
5 Pulls to Inversion
15 Box Overs (30/24)
*4 Rounds for Time*
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Mobility: elevated lunge; foot up on a box leaning forward, chest up, chest down, hunt around
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It’s always good to see Utilitarians standing on boxes at the end of the day.  Congratulations Lolly, Cheyenne, and Bailey.

Lift:
Odd Minutes – 3 Snatch Balances, should be light and fast
Even Minutes – 5 L-Pullups or 5 Strict Pullups
For 8 minutes
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WOD:
AMRAP 12
Run 100m (50 down, 50 back)
5 OHS (135/95)
Run 100m
5 Hang Power Snatches
Run 100
5 Power Snatches
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Mobility: LAX ball shoulder and lat smash
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Lauren – Ohio State Records in Snatch, C&J and Total at 53kg weight class

 

Lift: Power Clean – warm-up for the wod 
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WOD: 14.4
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans 135/95
20 Muscle Ups
*AMRAP 14 min.*
 
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Mobility: work your weakness
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Dean

 

Partner Workout:
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Run 800m with a med ball, passing as needed
150 Partner Med Ball Situps (75 each)
50 Tire Flips (25 each)
Run 800m with a med ball
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Mobility: barbell calve smash
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Alie – flippin’ a big tire

 

Lift: back squat 5-4-3-2 (work to a heavy double)
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WOD
30 Double Unders
20 Weighted Walking Lunges (Plate across chest 45/35)
15 KBS (70/50)

15min AMRAP
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Mobility: Circle hips with LAX ball, , smash butt and hip with ball
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Jasmine

Lift/Skill:
10-15 Minutes of Barbell Cycling Instruction on the Snatch, Clean and Push Press/Jerk.
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WOD
Run 200m
15 Power Snatches 115/80
Run 200m
15 Power Cleans
Run 200m
15 Shoulder to Overhead
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Mobility: overhead banded distraction (arm next to ear)
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Erin

 

Lift: 1 Front Squat + 1 Jerk, Build to a heavy single
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WOD
40 Wall Balls
20 Box Jumps (20/16)
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps
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Mobility: banded hip flexion
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Ellen