OHS

Strength

OHS

(10-10-10) 3-3-3

WOD

Amrap 15 min

10 OHS 95/65

10 T2B

10 HSPU

squats and balls

Ring Skills

1. Iron cross progressions

2. Archer push ups

3. One arm ring rows

4. ring roll outs

 

WOD

50 medball chest passes

10 squats

40 medball chest passes

20 squats

30 medball chest passes

30 squats

20 medball chest passes

40 squats

10 medball chest passes

50 squats

 

Kettle Bell Snatch

Kettle Bell Snatch

SKILL 

KB snatch

WOD

10 minutes

KB snatch for total weight.  In order to increase in kettle bell size you must demonstrate 10 consecutive snatches…

Rest 3 minutes

Run 1 mile for time

“Grace”

WOD:

“Grace”

For time – 

30 Clean & Jerks 135/95

Today we’ll be running regular classes: 8, 9 and 10am.  As classes become full we will start running heats in each class.  Heats will be determined on a first come, first serve basis.  We will be collecting donations during the event or you and donate HERE.  There will be cupcakes and bracelets for sale to help raise money too.  We’ll have the same amount of beer and water we normally do along with some fruit to snack on.  We are looking forward to an incredible event!

Ballistic!

Ballistic!


Notice the two important body positions underneath the bar.

Skill:

Kipping Pull-ups

WOD:

30 Medball cleans 20/14

200m Medball Run

30 Wallball shots

200m Medball Run

30 Ball Slams

200m Medball Run

30 Sprall balls shots

 

Learn the Ropes

Skill:

Rope Climb

Buddy WOD:

6 RFT:

1 Rope climb (partner does double-unders), switch and repeat

100m Buddy Carry (A carries out, B carries back)

Burpee Complex

Burpee Complex

WOD:

5 RFT – 

5 Buprees

5 Burpee Box Jumps 24/20

5 Burpee Pull-ups

5 Burpee Ground to Overhead 45/25

 

Barbell Club:


Snatch Progressions – 

Snatch Grip Press

Snatch Balance

Clean & Jerk

Clean & Jerk


Marie F. after 400m of burpee broad jumps, “Well I finally completed my end of bet. 400 m burpee run: 30 minutes, 200 burpees, 200 broad jumps.  The most painful part was wearing the Michigan shirt!”

Strength:

20 min of Clean and Jerk work.

WOD:

5 RFT –

5 Cleans 185/135

10 Handstand Push-ups

400m Run

Grab your Balls

Grab your Balls

Skill:  Double unders

 

WOD: 

18 Minute AMRAP:

10 Alternating Med Ball push ups

10 Med Ball Slams

10 Standing Med Ball Twists

20 Double Unders