DAYBREAKERS of the MONTH: Heather + Amanda
Read why Heather and Amanda are a special part of our community!
BEAST COAST BARBELL: 7/8-7/13
Monday/Tuesday;
A) Emom10: 3 hang snatch (knee) @65%
B) Every 90 sec for 6 sets: 2 hang Snatch + snatch (floor) @75%
C) Every 2 mins for 4 sets: 1 hang snatch + 1 snatch @85%
Wednesday:
A) 5x(3+1) Front squat + jerk (from the rack) @75% of c&j
B) 4x(2+1) front squat +jerk @80%
C) 3x(1+1) Front squat jerk @85-90% of C&j
Thursday:
A) 7×5 Back squat @75%
B) work up to heavy clean triple (not touch and go)
Saturday:
A) […]
WOD: Tue 07.09.2019 “Thinking Too Much”
Power Clean
3 Reps Heavy
"Thinking Too Much"
AMRAP 7
Up Ladder by 1 rep
1 Power Clean (185/135)
1 Box Jump (24")
2 Power Clean
2 Box Jumps
Etc...
WOD: 07.08.2019 “On a Roll”
"On a Roll"
200 Meter Run
20 Hang Power Snatch (95/65)
200 Meter Run
20 Push Press (95/65)
200 Meter Run
20 Hang Power Snatch (95/65)
200 Meter Run
20 Push Press (95/65)
200 Meter Run
Home WOD: Sun 07.07.2019 “Jump, Jump, Jump”
Do at home or on vacation!
"Jump, Jump, Jump"
3 Rounds
60 Jumping Jacks
50 Squats
40 Sit Ups
30 Mountain Climbers
20 Burpees
WOD: Sat 07.06.2019 “Are We There Yet”
TODAY: 7a and 9a ONLY!!
“Are We There Yet”
AMRAP 30:
50 Double Unders
40 Calorie Row
30 Wall Balls (20/14)
20 Clean and Jerks (95/65)
10 Muscle Ups
20 Clean and Jerks
30 Wall Balls
40 Calorie Row
50 Double Unders
WOD: Fri 07.05.2019 “Bounce Back”
TODAY: 9a Class ONLY
TOMORROW: 7a and 9a classes ONLY
"Bounce Back"
30-20-10 Back Squat (165/115)
90-60-30 Sit Up