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


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.


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


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.


15 Minute AMRAP:

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

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