College Bound

Saturday Sep 29 2018


Please join us this morning for our weekly Free Community Workout at 8:15am. I post this message every week and clearly I mean what I’m saying, please come and join in the fun. We love seeing your faces and helping you get started on your fitness journey!
Have a great Saturday 
1.) Spend approx 20 minutes to complete 8-12 Reps of Snatch or Clean & Jerk @ approx 80-90%. If you’re feeling good feel free to attempt PR within those reps and if not practice heavy
Note: If you are just Weightlifting today complete the Snatch during class and continue onto C&J after the class has moved on to the WOD
*2.) 6 x 2 Front Squat establishing 2RM, rest no more than 3 minutes between sets. 
1.) College Bound
for time:
3 person Team
each member will complete each segment. i.e. partner 1 runs 100m and completes 21 thrusters/ 9 burpee box overs then partner 2 completes and then partner 3. Partner 1 contines with 100m sprint and 15 thrusters/15 burpee box overs 
100m Sprint 
21 Thrusters 95/65lb
9 Burpee Box Over
100m Sprint 
15 Thrusters 95/65lb
15 Burpee Box Over 24/20"
100m Sprint 
9 Thrusters 95/65lb
21 Burpee Box Over 24/20"
note: both feet both hands
*2.) Snatch Balance 1-1-1-1-1, adding load each round establishing 1RM 
*3.) SPUPC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
Hand Release Push-ups 
*4.) 25-20-15-10-5 
GHD Sit-ups 
5-5-5-5-5
Bar Muscle Ups 
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Tom Schmidt49d

Team wod is at 7:00

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✅ with Buntin & DP
^120 snatch
275# C&J. Technically it’s a PR cause I’ve never tried before 🙃
GY Games workout with Chris and Lauren. Ended with a 305# PR in clean!
20:14 with Pauly and Zach N.
Snatches ^120#
185# CJ
Community WOD w/ Karl... almost beat the Long lanky boys ... we’re coming for you Mike and Dusty next time!
20:14 with Wifey and Nasto
Snatch: 115, 135, 155, 175, 185# / EMOM11 @ 187# / After class C&J: 135, 185, 205, 225, 235, tried 245 but my back was too sore so 3 more reps @ 225# / DBNO from yesterday complete in 9:00
85/110 not PR
6 mi run 25 ub GHD 3 rds 10 scale pistol squat
1# Snatch PR to 127. woo! haha
WOD done with Ryan and Ryan
220# C&J PR!!
Grant, that block work is working.