5 x 3 Hang Power Snatch @ 60-70% Max Snatch or 6-7 RPE
- Move bar quickly. Do not exceed 70%.
- 4 x 4 @ 75%-80%-85%-90% 3RM
Reps of 21-15-9 for time:
- Overhead Squat (115#/78#)
Reminder that ROMWOD is at 6:30am every Thursday morning! Each Thursday, we complete our Warrior routine, which is approx. 45 minutes. This is great post track WOD.
Track WOD – Week 5
A1. 4 x 8 Romanian Deadlifts @ 50-60% 1RM Deadlift
A2. 4 x 8-10 Strict Handstand Push-ups (or challenging HSPU’s) / Seated KB Press
A. 3 rounds – Complete the following in a 2:30 window
Rest 2:30 between sets
-Rest 5 minutes-
B. 30-20-10 for time:
Every 2 minutes for 8 minutes complete:
Then complete Max reps @ 75%. No more than 1 second pause at the top. Set is done when you fail rep or break tempo.
Complete 3 rounds as fast as possible:
Rest 1 minute between rounds. Repeat this three times (3 x 3 rounds)
Reminder that we will be closed Monday, July 4th to celebrate the birth of our wonderful country.
“Fourth Of July 2016”
With a partner, complete the following for time:
Then complete “The Seven” Hero WOD, partner style – alternate exercises with your partner:
7 rounds of:
Finish with 240 single unders (each partner)
The Seven Hero WOD
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Part A: Alternating complete rounds with your partner, complete as many rounds as possible in 12 minutes of:
-Rest 3 minutes-
Part B: Alternating complete rounds with your partner, complete as many rounds as possible in 12 minutes of:
12 minute AMRAP:
12 minute AMRAP: