MU/HSPU/KBS

02 June 2015

A. Snatch

4×2

-increasing, rest 2-3 min

B. Snatch Grip DL w/ a pause at the knee

3×3

-increasing, rest 2 min 

C. Front squat 

5×3

-increasing, rest 3 min 

D. WOD

12minute AMRAP

2 MU

4 HSPU

8 KB Swings 70/53

hang Snatch/TTB

29 May 2015

A. Snatch (hang below knee) 

-3×3 increasing, rest 2-3 min bet sets

B. Cleans (hang below knee) 

-3×3 increasing, rest 2-3 min bet sets-

C. WOD

4 Rounds.

30 sec ME Hang Snatch @65% of 1RM

-30 sec rest

30 sec ME T2B

-30 sec rest

Rest 3 minutes Then

3 minute AMRAP:

5 Hang Snatches @ 65%

7 T2B

HSPU/200

28 May 2015

A. Split Jerk

3×3, increase weight each set

-rest 2-3 minutes b/t set

B. Push Press

4×3, increase weight each set

-rest 2-3 min b/t sets

C. 4 Rds

10 False Grip Ring Row w/ feet elevated to same height as rings

-rest 1 minute

10 Strict Ring Dip

-rest 1 minute

D. WOD

12 minutes EMOM

Evens: 6 strict HSPU

Odds: 200m run

The gym and surrounding businesses are currently without electricity. WE Energies does not have an estimate for when it will be turned back on.  We will still be open but won’t have music or a clock.