160715

Yoga class last Sunday led by Coach Kama.  

FRIDAY

For time:

1 Mile Run
Beginners 0-6 months
800 meter Run
 – Rest 5 minutes

WOD

160715WOD
EMOM x 30 minutes (or until failure)
5 Pull-ups
10 Push-ups
15 Air Squats
Beginners 0-6 months
3 Pull-ups
6 Push-ups
9 Air Squats
– Rest 5 minutes
Rep scheme scaling suggestions for beginners:
4-8-12 
-or-
3-6-9

For time:

1 Mile Run
Beginners 0-6 months
800 meter Run

OLYMPIC WEIGHTLIFTING

WARM-UP

NOT for time:
30 Reverse Lunges with reachback and twist
15 Empty Barbell Good Mornings

-then-

2 rounds NOT for time of:
5 RDL, snatch grip
5 Hang Muscle Snatch
5 Snatch Balance
5 Sotts Press, snatch grip
5 OHS

*empty barbell


STRENGTH

160715OLYA
E2MO2M x 5 sets:
Hang Squat Snatch
Snatch Balance
Overhead Squat

STRENGTH

160715OLYB
E2MO2M x 5 sets:
1 Power Clean
1 Hang Power Clean
1 Jerk

STRENGTH

160715OLYC
Back Squat, 4 x 6

4 X 6, same loads across

ACCESSORY WORK

A. Clean Pulls, 3 x 3 @ 105%
B. 4 x 6 Front Rack Reverse Lunge, heavy
C. 100 Russian Twists
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