Saturday 6/18 – OlyWOD
Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Tall clean 4×3 light Clean pull + clean + jerk 5x(1+1+1) @ 85% Clean pull 4×3
Wednesday 6/15 – OlyWOD
Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch pull + snatch 5x(1+1) @ 85% Front squat 5×3
Saturday 6/11 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 OHS 3 snatch balance 3 hang snatch No-foot no-hook snatch 4×2 light Hang snatch + floating snatch 5x(1+1) @ 80-85% Back squat 4×4
Wednesday 6/8 – OlyWOD
Warm Up 3 rounds: 5 good morning 5 hang clean 5 jerk 5 press in split Power clean + push jerk 4x(2+2) light High hang clean + clean + jerk 5x(1+1+1) @ 80-85% Clean RDL 3×5
Saturday 6/4 – OlyWOD
Warm Up 3 rounds: 5 good morning 5 front squat 5 hang clean Close-grip OHS 4×3 light Adv: press in clean Scale: t-spine mobility 3-position clean 5x(1+1+1) @ 75-80% Jerk 4×2 @ 80%
Wednesday 6/1 – OlyWOD
Warm Up 3 rounds: 3 snatch push press 3 power snatch 3 drop snatch Muscle snatch 4×3 light 3-position snatch 5x(1+1+1) @ 75% Back squat 4×2 heavy
Saturday 5/28 – OlyWOD
Saturday Oly WOD is at 11am going forward Warm Up 3 rounds: 3 snatch push press 3 OHS 3 drop snatch 3 snatch No-foot no-hook snatch 4×2 light Snatch Heavy single 3×1 @ 90% heavy single Snatch push press 4×3
Wednesday 5/25 – OlyWOD
Oly WOD is at 11am going forward Warm Up 3 rounds: 3 power clean 3 front squat 3 clean + jerk Press in split 3×4 light Clean and jerk Heavy single 3×1 @ 90% heavy single Back squat 4×3
5/21 – Saturday – OlyWOD – Moved to 11am Going Forward
Oly class moved to 11am going forward Warm Up 3 rounds: 3 good morning 3 power clean 3 front squat 3 push jerk Tall clean 4×3 light Clean + jerk w/ pause at knee 5x(1+1) @ 85% Clean pull 4×4
5/18 – Wednesday – OlyWOD
Class Reminder: Saturday Oly Classes Moved to 11am Going Forward Warm Up 5 rounds: 1 snatch pull 1 hang power snatch 1 OHS 1 snatch Tall snatch 4×3 light Snatch pull + snatch 5x(1+1) @ 85% Front squat 5×3