WOD Friday Feb 24,2017

Make sure to sign up for a heat on Zen Planner before tonight !!!

Open 17.1

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

For time. 20 minute cap.

Men’s RX: 50; 24″ (jumps required)
Women’s RX: 35; 20″ (jumps required)
Men’s Scaled: 35; 20″ (step ups allowed)
Women’s Scaled: 20; 20″ (step ups allowed)

All snatches are alternating r/l.

OPEN SCHEDULE

Please see the event link https://www.facebook.com/events/249419815498684/sign up as “going” in order to see future announcement about the OPEN.  The event page it the main place for all announcements.

PLEASE NOTE CHANGE TO 8:30 AM FRIDAY CLASS

SCHEDULE!
Friday Night Starts at 5:30 PM…Please do not show up before 4:45 ( Doors will be locked ) as we will be getting the gym ready and the more bodies , the more difficult it is to have everything ready on time ( see previous post on heats)
Saturday – 9:00-10:30 We will have judges incase you need to do the WOD during this time. 
Sunday – 3:00-5:00 We will have judges during this time if you need to Do or Redo the WOD.
5:30 AM class on Fridays will have OPEN WOD programmed
8:30 AM class on Fridays we be more of an “Open Gym” type feel, you can recover, prep for WOD , or Do a WOD from earlier on in the week( there will not be a programmed WOD). Unless you will be gone and have scheduled a judge for yourself please do not use this time to do the OPEN WOD.

WOD Tuesday Feb 21, 2017

Strength :

4-4-4 Power Clean

 

WOD :

AMRAP 4 minutes

30 double unders

15 Power cleans 95/65

Rest 4 minutes

AMRAP 4 minutes

30 Double Unders

12 Power Cleans  135/95

Rest 4 minutes

AMRAP 4 minutes

30 double unders

9 Power Cleans 155/115

 

WOD Friday Feb 17,2017

LU RONG measurements and weights due Monday

Dumbell Work

  • if you already have done LuRong choose a day you missed , or we will have a WOD  for you :)

WOD:

RETEST LURONG!

https://challengeseries.lurongliving.com/resolution17/images/custom/workouts/resolution-chipper-test-scorecard.pdf

Men
Complete at Many Reps as Possible in 10 Minutes:

Opens
(115 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Masters
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Master+
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Women
Complete at Many Reps as Possible in 10 Minutes:

Opens
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Master
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Masters+
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
see link above for all 3 level of scaling options

WOD Thursday Feb 16, 2017

Strength :

Snatch 3-3-3-3 OR Thrusters 3-3-3-3

Choose dumbbell snatch as an option

WOD:

RETEST LURONG!

https://challengeseries.lurongliving.com/resolution17/images/custom/workouts/resolution-chipper-test-scorecard.pdf

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens
(115 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Masters
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Master+
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Master
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
Masters+
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20″
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
  • see link above for all 3 level of scaling options

WOD Wednesday Feb 15, 2017

Strength :

Part 1 –

3-2-1-1-1 Pause ( 2 seconds ) Overhead Squat

Take bar from rack and keep loads sub maximal .  Use this to drill in the movement and get body ready for snatch.

Part 2 –

1-1-1-1

2 High Hang Pulls + 1 Hang Squat snatch

Part 3-

EMOM X 7

2 Squat Snatch

 

WOD :

20 double unders

7 handstands Push ups ( sub KB press)

AMRAP 4 minutes