Partner WOD
Today is Open gym all day during all class times>
 

Strength/skill:
Wendler Week 3
Overhead Squats
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1+ reps @ 95% of 1RM

Metcon:
With a partner, complete the following for time:
Snatch 2 tons
Clean & Jerk 3 tons
Back Squat 4 tons
Deadlift 5 tons

Weights/reps to be determined by each team. Weights may vary between partners however only one barbell per team is allowed. Teams must meet the weight requirement for each lift before moving to the next lift.

Metcon:
Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs

Skill: Mobility after WOD

Strength/Skill
Wendler week 3
Overhead Squat
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1+ reps @ 95% of 1RM

Metcon:
5 rounds for time of:
12 Handstand Push-ups
100m farmers carry
20 Db Snatch Alternating Arms, 50/35lbs

Skill:
EMOM 6 minutes alternating
10 Pistols
20 Hollow Rocks

7 rounds for time of:
1 Rope Climb, 15 ft
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 53 lbs
20 Double Unders

Strength/Skill:
Wendler week 3
Overhead Squat
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
1+ reps @ 95% of 1RM

Metcon:
As many rounds as possible in 15 mins of:
10 Chest-to-Bar Pull-ups
30ft Handstand Walk
200m Run

Metcon:
4 rounds for time of:
27 Box Jumps, 24 in
20 Burpees
11 Squat Cleans, 145 lbs

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Every Friday is Open Gym.... This means you can do any WOD you like or Skill of Strength Work during any class time.  Please your time Wisely.

Strength/Skill:
Wendler week 2
3 reps @70% of 1RM
3 reps @80% of 1RM
3 reps+ @90% of 1RM

Metcon Partner WOD:

With a partner.
As many rounds as possible in 20 mins of:
4 Turkish Get-Ups
6 Jumping Lunges
8 Burpees
While one partner is working on the AMRAP, the other is completing a 200 m Run.
When the runner finishes, the partners switch taking over where the other left off.

Metcon:
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs

Mobility after WOD

Strength/Skill:
Wendler week 2
Overhead Squat
3 reps @70% of 1RM
3 reps @80% of 1RM
3 reps+ @90% of 1RM

Metcon:
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

10 rounds, 2 mins per station, of:
Row (calories)
Rest 15 secs
Shoulder Press, 95/65 lbs
Rest 15 secs
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Srength/Skill:
Wendler week 2
Overhead Squats
3 reps @70% of 1RM
3 reps @80% of 1RM
3 reps+ @90% of 1RM

Metcon:
For time:
Run, 800 m
15 Toes-to-bars
40 Alternating Pistols
15 Toes-to-bars
80 Double Unders
15 Toes-to-bars
Run, 800 m

5 rounds for time of:
50 Barbell Step-ups, 45/35 lbs, 20 in
15 Cleans, 135/95 lbs
50 Barbell Step-ups, 45/35 lbs, 20 in
10 Snatches, 135/95 lbs

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Today is open gym during all class times
Bring a friend for FREE today

Strength/Skill:
Wendler week 1 Overhead Squat
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Partner WOD
As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)
* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for Isabel.

Metcon:
3 rounds, each round for time, of:
Run, 400 m
15 Kettlebell Swing (Russian)s 70/50lbs
10 Box Jump Overs  24/20"
10 Db Snatch Alternating Arms 50/35lb
Rest 2 mins between each round.

Mobility after your wod

Strength/Skill:
Wendler week 1 Overhead Squats
1x5 at 65% 1RM
 1x5 at 75% 1RM
 1x5+ at 85% 1RM

Metcon:
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

Metcon:
4 rounds for time of:
Run, 400 m
4 Muscle-ups
40 Double Unders