| Level 1 WOD
Skill work: clean and jerk rest for all competitors - active recovery day - work on weaknesses for others; 15 pull-ups 15 24″ box jumps 20 lunges 400m run 3 rounds for time |
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| Level 2 WOD
Skill work: SDLHP and toes to bar row 300m @ 85% 35 DU’s rest 1min 4 rounds |
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Hey guys please leave a comment as to what your favourite workout song is and maybe you may just hear it on Saturday - the play lists are getting put together right now for the weekend. Whole disks or simply your favourite song, put it in the comments below. If I get no input then you will be getting the same old stuff (Chad’s favorites) - G’n'R, Prodigy, James Brown, Electric Frankenstien, Danko, AC/DC, and Rage.
Please give me something more to work with - thanks guys and may guns and roses always be awesome!
| Level 1 WOD
Skill work: 10 Gliding KTE 10 mod weight KBS 3-4 rounds no time element - just focus on unbroken sets of both movements rest 8 95/135# Deadlift 5 burpees rest 30 sec 4 rounds - work on speed of both movements with proper mechanics |
 *Ferwerds burpees on the beach |
| Level 2 WODSkill work:
Gliding KTE practice “Mini Fran” 65/95# thrusters pull-ups 12-9-6 for time rest as needed 21 24/32KG KBS x3 - rest 1 min |
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| Level 1 WOD
Skill work - Burgener w/u and snatch progressions with repetitive bx jump practice as all heights rest 800m run box jumps 35/45# thrusters 40-30-20-10 800m run For time *No drawstring for the shorts on DU’s |
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| Level 2 WOD
Active Recovery Day - come in and work on Snatch technique along with thruster technique (work to a max of 95/135# in the snatch and 65/95# int eh thruster). * The second drawstring victim |
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