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 Prairieville

In teams of two:

12 mins Work up to a 1RM Squat Clean
Score is combined weight lifted

RX COMPETITORS
EMOM X 12 mins
Odd: 10 Pistols – 5 each leg
Even: 10 KB Snatch – alternating

SCALED COMPETITORS
EMOM X 12 mins
Odd: 10 KB Snatch – alternating
Even: 200m Run

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

3 Rounds for time:
75 Double unders
50 Squats
25 Cal Row

Every minute on the minute for 14 minutes
Odd: 5 Front Squats – you choose the weight
Even: 10 Toes to bar

Complete for time:
30-20-10
Power Snatch, 95/65
Calorie Row

Press
Every Minute on the Minute for 10 mins
2 Strict Press

“Ham Sandwich”

Complete for Time:
50 Wall Balls, 20/14
25 Deads, 245/165
50 Wall Balls, 20/14
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees.

Front Squats:
3-3-3 (Same weight across)

Teams of 2 complete:
40 Calorie Row – each must do at least 10 cals
60 Burpees
80 Ground to Overhead, 75/55
100 Box Jump Overs, 24/20
80 Ground to Overhead, 75/55
60 Burpees
40 Cal Row- each must do at least 10 cals

Complete 3 rounds for time:

800m Run
21 Power Cleans, 135/95

Complete for time:
Row 1K
21-15-9 reps of:
Kettlebell Swings, 70/53
Burpees

Every Minute on the Minute for 10 mins:
ODD:Power Clean + Hang Squat Clean + 3 Front Squats
EVEN:6 Strict Pull ups or 3 Muscle Ups
You choose the weight

Make Up

GOAT

or

10 rounds for time, 35 unbroken double unders

Practice Pistols