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08.31.2016

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14184526_1138757916170206_7133494261728793407_nANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
III. Mobility

Impact/Focus: Snatch
Warm up as needed (4 sets x 2-3 reps each) before completing the following Snatch workload.
Snatch 2-2-2-2-2

Notes: Athletes should attempt to increase weight across sets. Touch and go style working sets vs resetting before the second effort are at the discretion of the athlete.
Post sets/reps/loads to comments.

Post loads to comments.

Impact/Focus #2: Thruster 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a heavy 3-rep Thruster.

Thruster 3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “08.31.2016”

  1. “Power Snatch” : 95# x 2
    “Thrusters” : 115 x 2 (shoulder dictated a stop here)
    “Metcon”: 8:00 AMRAP 10 Kettle Bell + 30 DUs
    3 + 11 (20kg and DUs !!)

    Reply

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