September 2016

Open gym from 9:30am until Noon. Come in and make up a WOD, work on a Skill or mobility.  

WOD AMRAP in 15 minutes of: 5 Power Cleans 155/110 10 Burpee Box Jumps 24/20 (you may step up on box) Post rounds to WODHOPPER!!

WOD AMRAP in 15 minutes of 10 One Legged Squats* 10 Push ups 10 Sit Ups 10 Russian Swings 70/55lb *If you are unable to do one legged squats you will do the pistol progression on the box (one leg step up). Post completed rounds and reps to WODHOPPER!!!

Powerlifters: Deadlift 5,3,3,1,1+ Weightlifters: Snatch grip deadlift 3×3 at 125% of 1 rep max snatch. WOD For time: 21-15-9 reps 115/80lb Power Snatch 50-35-20 reps Double Unders Post loads and times to WODHOPPER!!!

WOD With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/50 lb. From 5:00-10:00 use 95/65 lb. From 10:00-15:00 use 115/80 lb. Continue adding 20/15 lb. every 5 minutes for as long as you are able. Only one bar may be used and the lifter is responsible for changing their own

WOD Three rounds for time of: Run 400m 15 Right arm dumbbell snatches 55/35lb 15 Left arm Dumbbell snatches 55/35lb 21 pull ups post times to WODHOPPER!!!!

I would like to congratulate Mike and Jeannie Pajor for becoming proud new grandparents of Samantha Kay Pajor who was born Friday September 23 2016 at 9lbs and 6 oz!!!   Open Gym today from 9:30am until noon. Focus today is on body weight skills and exercises, focusing on pistols, handstands and variations of both.

WOD For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling* Push Ups Toes To Bar *With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is

Powerlifting: Back Squat 3,3,3,3,3+ Everyone: EMOM for 15 minutes: 3 power cleans for the first 5 minutes 2 power cleans the second 5 minutes 1 power clean the third 5 minutes Add weight accordingly and go heavy….. Weightlifting: Back Squat 3×3 @ 84% Conditioning: Work on handstand walks, handstand holds, one arm handstands…. (whatever your

Powerlifting: Deadlift 3,3,3,3,3+ Weightlifting: Deadlift 3×3 @ 84% WOD “Jackie” For time: 1,000-meter row 45/35-lb. thrusters, 50 reps 30 pull-ups Post time to WODHOPPER!!!