“Grace”
30 Clean and Jerks (135/95)
-then-
Strict Pull ups, 8-8-6-6-4-4
8-11-14
“Jackie”
1000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups
-then-
20 Minutes to build up to heavy set:
1 Power Snatch + 1 Hang Squat Snatch
8-9-14
AMRAP in 20 Minutes:
6 Power Cleans (185/135)
12 Burpees
14 Toes to Bar
200 Meter Run
SCHEDULE CHANGE REMINDER:
7:00-9:00 Weightlifting Clinic in Gonzales. NO REGULAR WOD IN GONZALES.
8:00 WOD in Prairieville. Virtus members from both locations are welcome
8-8-14
Complete For Time:
21-15-9:
Front Squats: (135/95)
Kettlebell Swings (70/53)
400 Meter Run
-Then-
Deadlift (5×5)
8-7-14
Skill: Wall walks/shoulder touches
AMRAP in 12 Minutes:
10 burpees
25 doubles (or 1 min practice)
8-6-14
Overhead Squat
Build to heavy single
Snatch balance
Build to heavy single
Squat snatch
Build to a heavy single
8-5-14
“Open Test”
AMRAP 20 minutes:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups (Sub for muscle-ups is 2:1 pull-ups and dips or jumping muscle-up)
*Same barbell for PC/Jerks/Snatches
8-4-14
Complete 5 rounds for time:
7 Deadlifts, 275/185
30 Air Squats
7 Strict Handstand push-ups
**If you cannot perform a Strict HSPU, perform 2:1 hand-release push-ups
~then~
Back Squat, 7-7-7
8-2-14
For Load:
Push Press, 10-8-6-4-2
3 rounds:
Run 200 Meters
25 Kettlebell Swings (53/35)
Row 250 Meters
*Rest 1:00 Between Rounds
