June 2015

Day 6WOD 150613 WOD – Coach’s Choice    Happy Birthday Sam!!!     Happy Birthday Gail!!!

Day 5WOD 150612 WOD – Coach’s Choice 

Looking for more practice, preparation and knowledge of the Olympic lifts?? This summer, our certified coaches are offering clinics for the snatch, the clean and the jerk… June 28th @ 10:00am – Snatch clinic w/Doug & Lily July 12th @ 10:00am – Clean clinic w/Doug, Colin & Lily July 26th @ 10:00am – Jerk clinic

Day 4WOD 150611     

Day 4WOD 150611 warm-up – Coach’s Choice A1. empty barbell push press cluster – 10. 10. 10, rest 10-15sec in front rack @ dots, 30sec FLR then A2A2. ring/bench dip cluster – 5. 5. 5, rest 10-15sec @ dots, 30sec FLR then A3A3. hrpu cluster – 10. 10. 10, rest 10-15 sec @ dots, rest

Day 3WOD 150610       

Day 3WOD 150610 warm-up – Coach’s Choice A. barbell complex cluster3 back squats @ 3010 + 1 snatch grip behind the neck push jerk + 3 ohs @ 3010 = 11. 1. 1. 1. 1, rest 1min @ dotsB. 6 x 30sec @ 95% effort (this effort should feel very hard, and require 3:00 recovery

Day 2 WOD 150609     

Day 2 WOD 150609 warm-up – Coach’s Choice A1. hang power clean cluster – 2. 2. 2. 2. 2, rest 10-15sec @ dots, rest 30sec then A2A2. 8 front rack step-ups w/ hang power clean barbell, total reps, alt legs – 12”-18”, rest 2min then back to A1, x 2B1. AMRAP 1:00 – AD @

Day 1WOD 150608