11/10/2017

11/10/2017

Even thought tomorrow is the observed day for Veterans Day we will hold normal classes. On Saturday (actual Veterans Day) we will be open normal hours and take on a hero WOD. 

Workout of the Day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a heavy set of 3 Push Press

3) 15 Minute AMRAP of
5 KB Clean and Press Left Arm 70/53
10 KB Swings 70/53
5 KB Clean and Press Right Arm
100m Farmers carry switching arms at the turn around 70/53

Notes: The KB clean and press can be from the hang and you do not have to squat with them

4) 3 rounds not for time of
10 AB wheel rol outs
60 second plank hold

5) Mobility/Stretching


Competition Programming:

1) Snatch - 1x5@ 75%, 2x3@ 80%, 1x3@ 85%, 1x2@ 90%, 1x1@ 92.5%

2a) 5x5 Snatch Pulls using 100% of your 1RM
2b) Back Squat - 1x7@ 67.5%, 1x5@ 72.5%, 1x5@ 77.5%, 3x3@ 82.5%

3) 12 Minute AMRAP of
7 KB snatch left arm 70/53
100m Run
7 KB Snatch right Arm 70/53
100m Run

4a) 4x60 Second Fwd Lean in the rings (lower the rings to about a fist distance from the floor and hold a plank)
4b) 4x45 Second Side Plank Hold each side

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277