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Support group!

A. Snatch Balance, build up to a set of heavy but clean and fast 3 reps

B. Every min, for 20min
3 hang squat snatches + 2 pullovers (scale pullover with strict CTB + strict TTB)

Shooting Range!

Today is our Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on.

3-2-1-GO!

Reminder: We are going to the Thunder Mountain Skeet & Trap in NJ today, leaving after 8am class from the box. Should be there by 10am. Below are the location details. If you are traveling on your own, txt me if anything: 646-469-4949.
Website: http://www.thundermt.com
Address: 1 Mansion Rd, Ringwood, NJ 07456
Phone: 973-962-6377

A: Practice Bar and Ring Muscle-ups, then 2 min AMRAP of either Muscle-ups

B: “Tail Pipe”
3 rounds each partner, for time of:
One partner rows 250m while the other is holding two 24kg KBs in the rack position.

John, Overhead Squat practice

Every 4 min for 3 rounds:
A. Back squat @30X0; 4.4.4; rest 20 sec between clusters of 4

B. “Freddy’s Revenge 2.0″
5 rounds for time of:
5 burpees
7 shoulder to overhead, 135#/95#
9 back squats, 135#/95#


No racks for this workout. The bar starts on the floor. Shoulder to overhead means press, push press, push jerk, split jerk, or any of those movements with the bar starting behind the neck (i.e. rack jerk).

Ladies!

Shooting Range Saturday: We are going to the Thunder Mountain Skeet & Trap in NJ this Saturday, leaving after 8am class from the box. Should be there by 10am.
Website: http://www.thundermt.com
Address: 1 Mansion Rd, Ringwood, NJ 07456
Phone: 973-962-6377

WOD:
Every 3 min for 4 rounds:
A1. db standing press @31X2; 6-8 reps
A2. L-hang, 30 sec

B. 3 rounds, NFT, of:
5 Skin-the-cats
10 GHD Back & Hip Extensions
20 Unbroken Double-Unders

Allie, Squat Snatch

“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.

More Handstand Push-ups!

Every 3 min for 5 rounds:
A1. Front squat @32X1; 3-5 reps
A2. Weighted dips @32X1; 2-4 reps

B. 5 rds for time
5 Power Snatches, 95/65#
10 Front Squats, 95/65#

Congrats to Ben, Deanna, Ryan and Chris for killing it at the LIAL this weekend!

A. Speed Deadlift, banded @ 50-60% x 2 reps, every min for 10 min

B. for time:
Run 800m
Power Clean, 30 reps, 155/105#
Run 800m

How can we make these handstand push-ups better?

3 min amrep:
Double-unders, 20 reps
Box Jump, 24″, 10 reps
1 min rest

then
3 min amrep:
Sit-ups, 20 reps
Push-ups, 10 reps
1 min rest

then
3 min amrep:
Lunges, 20 steps
Dips, 10 reps
1 min rest

repeat the whole thing for one more round

Mat W., squat

Every 4 min for 3 rounds:
A. Back squat @30X0; 5.5.5; rest 20 sec btw clusters of 5

B. “Freddy’s Revenge”
5 rounds for time of:
5 Shoulder-to-Overhead 185 lbs
10 Burpees


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