Monday, September 16, 2019

Congratulations to Coach Jess on sweeping the competition at the USA American Open Series III this past weekend! Finishing with 67kg Snatch, 80kg Clean & Jerk & 147kg TOTAL.  We’re proud of you, Jess!
 
“The Cindy & DT Challenge” by DB
10min EMOM Challange *into*
1 Rep Increase For As Long as Able:
-Min 1 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 2 = 12 Deads -9 HPC -6 S2O
-Min 3 = 5 Pull-Ups -10 Push-Ups -15 Squats
-Min 4 = 12 Deads -9 HPC -6 S2O
-Min 5-6-7-8-9-10 *continue EMOM Pattern*
*At Min11 increase 1rep on each exercise each additional min, until no longer able*
-Min11= 6 Pull-Ups -11 Push-Ups -16 Squats
-Min12 = 13 Deads -10 HPC -7 S2O
-Min13= 7 Pull-Ups -12 Push-Ups -17 Squats
-Min14 = 14 Deads -11 HPC -8 S2O
*continue EMOM Pattern w/1rep increase*
BB Loads = 155/105 MRX 115/75lbs

Saturday, September 14, 2019

2min AMRAP:
-10 Power Cleans 115/75 RX+ 135/95 
-200m Run MRX 95/65 
-Max Power Cleans
Rest 2min 
2min AMRAP: 

-12 HSPU or S2O
-60 Doubles
-Max HSPU or S2O
Rest 2min 
2min AMRAP: 

-10 Power Cleans
-60 Doubles
-Max Power Cleans
Rest 2min 
2min AMRAP: 

-12 HSPU or S2O
-200m Run
-Max HSPU or S2O
Rest 2min 
4min AMRAP: 

-10 Power Cleans
-200m Run
-12 HSPU or S2O
-60 Doubles 
-Max Power Cleans or HSPU

Thursday, September 12, 2019

Team WOD 
For Time:

-Buy-in 48cal Row or A-Bike 
(1 Athlete works 1 athlete holds bar top of deadlift, switch as needed)
-24 Deads (synchronized)
-24 Box Jump Overs (alternating partner) 
-24 WallBall Sit-ups (partner passing) 
-16 Hang Power Cleans (synchronized) 
-16 Box Jump Overs (alternating partner) 
-16 T2B (synchronized)
-12 Deads (synchronized)
-12 Box Jumps (alternating partner)
-12 WallBall Sit-ups (partner passing)
-8 Hang Power Cleans (synchronized)-8 Box Jump Overs (alternating partner) 
-8 T2B (synchronized)
– Cash Out 48cal Row or A-Bike (1 Athlete works 1 athlete holds bar top of deadlift)

BB Wts = 135/95 RX+165/115 MRX115/75 
Box Jump Overs = 30/24″ MRX 24/20″
WB SUs = 20/14lbs MRX 14/10 2′ apart

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