19 January 2015 18 January 2015
Monday 19 January 2015 '19 January 2015'

Holiday hours
0930 – A/C
1730 – Open Gym
1830 – Daily WOD
1930 – A/C

Athletic Conditioning
0930 and 1930

RETEST WEEK!!

Strength:
1) EMOM for 5 minutes:

2 – Hang Squat Cleans @ 70% of 1RM max

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 20 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 200#, walk out with approximately 220#. After your “Walkout”, rest 1:30/2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

MetCon:

Open WOD 12.3

AMRAP in 18 minutes of:
15 – Box jumps (24/20″)
12 – Push press (115/75lb)
9 – Toes-to-bar

Daily WOD
1830

BBG:

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Conditioning:

15 Minute AMRAP:

30 Burpee Step-ups 20″ (alternate legs)
40 OHS 45/35#
50 Double-Unders

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