Author Archives: cpiazza

EMOM for as long as possible: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees *Scaling will be decreased reps for each movement, i.e., 5 thrusters, 5 pull-ups and 5 burpees or a number you can complete under a minute with time …
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Overhead Squat Skill/Technique review (10-15 minutes) Complete 3 rounds for time: 15 Overhead Squats (135/95) 30 Abmat Sit-ups 45 Kettlebell Swings (53/35)

Schedule: 7:00 a.m. Competitor Training in Gonzales 8:00 a.m. Regular classes in Gonzales and Prairieville, open to all members Teams of 2: AMRAP in 5 Minutes: Rope Climbs or Kettlebell Swings (53/35) Run 200 meters Rest 2 minutes AMRAP in …
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Complete for time 21-15-9 reps of: Dead Lift, 275/185 Box Jumps, 30/24 The weight for the deadlift should be between 55% & 60% of your 1RM. Yes, 275 is heavy, but not if your DL is over 500lbs. Please keep …
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Complete 4 rounds for time Run 400 meters 4 Muscle Ups 40 Double Unders ~then~ Every minute on the minute for 10 mins 2 Shoulder Press Try to increase weight from 6-17-14

Every minute on the minute for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 155/105 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would …
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Front Squat 7-7-7-7 Same weight across ~then~ 6 Rounds for time: 13 Thrusters, 95/65 14 Pull ups

CLASS SCHEDULE SATURDAY 6/21/14: Regular classes in Gonzales at 7:00 a.m. and 8:00 a.m. Partner Throwdown Competitors Training at 7:00 in Prairieville (BRING LONG SOCKS/PANTS IF YOU WANT TO PRACTICE ROPE CLIMBS) Regular WOD for all members at 8:00 in …
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Complete 5 rounds for time: 7 Muscle ups 11 Thrusters, 135/95 Note: the sub for muscle ups is a burpee to jumping pull up Chest to bar progression. On the minute for 7 minutes, 6 Chest to bar pull ups