Are you ready for the Open?

Time to dial in all your goats!

High Hang Snatch Demo from The Outlaw Way on Vimeo.

Lift program

WOD

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

High hang snatch 95/65
Dead lifts 205/135

Spend some time on your goats and then spend a little more. Pick a different one each day you come in until the Open. Good luck.

Please login to classes via mindbody- I now have everyone set up in the system and it would really help us to be more organized. Thanks!

CL and VP

Lift program

WOD
Tabatas 20 sec of work, 10 sec rest.
Wall Ball
DU’s
Box Jump 24/20
Push Press (95/65)

Stay at each exercise till all 8 rounds are complete, then rotate exercises. Rest 1 minute in between each exercise. Post lowest reps on each movements.

Steve’s Birthday WOD

Lift program

Steve’s BDay WOD

8 thrusters 135/95
8 K2E
4 MU’s
20 Thrusters
20 K2E
4 MU’s
8 Thrusters
8 K2E

Normal people

9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E

Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish with the knees making full contact with the elbows. Anything less is a no-rep.

Erin and a Complex

Not Erin is complex…..but that is a possible (-:

WOD

Complex

7 rounds

1 power clean + 2 jerks + 3 dead lift (Unbroken/if the bar leaves your hands) heaviest possible
rest 60 sec between each complex

1 high hang power clean + 2 squat clean + 3 dead lift (Unbroken) heaviest possible
rest 60 sec between each complex

Broken attempts are not counted (No rep!)

Post weights

then

3 rounds

200 meter sprints

rest 1:1

30 burpee penalty if you are 5 second faster or slower than your time

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