(479) 644-8108

Saturday April 30


This is what I mean by FINISH!!!!!!!!!

WOD
EMOMx15
Snatch any style climbing 
min 1-5 5 TnGO snatches 
min 6-10 3 TnGo snatches
min 11-15 1 Snatch 
Start light and work on technique   

then

50 Clean & Jerks (Grace style) 135/95 or 115/85
anytime you stop to rest 5 C2B Pull Ups

*Don’t go heavier here go faster. 
Fitness “Grace” & reg pull ups

 

Friday Apr 29

WOD
New Total
1 RM at
Clean
BencH
OHS

then

21-15-9 reps of 
Sq Cleans 95/65 
Run 200 Between Ea or
Row 250 Between Ea or
50 II Under Between ea
post time and movement
*Looking for a sprint here

 

 

Tuesday April 26th

Street Ball

WOD

EVENT 3
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

Event 3 Variations

40-44

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

45-49

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

50-54

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

55-59

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chin-over-bar pull-ups
5 hang power cleans

Men use 135 lb.
Women use 95 lb.

60+

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chin-over-bar pull-ups
5 hang power cleans

Men use 115 lb.
Women use 75 lb.

Monday April 25

Master’s Qualifier

For time:

21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

40-44
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

45-49
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

50-54
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

55-59
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 75 lb.
Women use 55 lb.

60+
21-15-9 reps for time of:
Row for calories
Thrusters

Men use 75 lb.
Women use 55 lb.

rest as needed 
Then 

Establish 1 rep max dead lift

 

Sunday April24th

The Legend Denny Hawkins

**Roughly around 2pm Denny will be attacking another qualifier. We would love for you to swing by and make some noise.

WOD
Rest Day -CLOSED

Wednesday April 21

WOD

EMOMx20 Power Snatch  @60-70% of 1 RM across (using same weight for all lifts)
Min 1-5 1-2 Power Snatch remainder of min max reps MU or Pull Ups 
Min  6-10 1-2 Power Snatch remainder of min max reps TT or Sit Ups
Min 11-15 1 Power Snatch remainder of min max reps of II Unders
Min 16-20 1 Power Snatch remainder of min max rep HSPU or Push Ups

*During this workout use the same weight across Post load. This is a training session not all workout have to have a score. I want Snatch 1 look look like the last snatch