9/23/14: Tuesday: OLY Club meets at 6:30pm

Strength: Snatch

2×1 @ 75%,80%
3×1 @ 85%

Snatch Pulls: 5×3 @ 100%

WOD: 10 Minute AMRAP

12 – Hang Power Snatch (95/65)
8 – Box Jumps (34/30″)

9/22/14: Monday: New Fundamentals Class starts at 6:30pm

Strength: Find a 1RM Front Squat

WOD: For Time

10 – 1: Deadlifts (225/155)
1 – 10: Lateral Bar Burpees

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9/20/14: Saturday: See Saturday Schedule below

New Saturday Schedule:

8:50am Competitors Class
9:00am Oly/Gymnastics Fundamentals Class
9:00am Oly Club
10:00am Regular Class WOD

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9/19/14: Friday

Strength: Sumo Deadlift

1×5 @ 65%
1×5 @ 75%
1xME @85%

WOD: 15 Minute EMOM

Minute 1: 10 Sumo Deadlifts @ 50% of 1RM
Minute 2: :40 Superman Hold
Minute 3: ME Pullups

Score is Total # of Pull UPs

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9/18/14: Thursday: OLY Club at 6:30pm

Strength: Clean and Jerk

1x 2+1 @ 60%, 70%
1x 1+1 @ 80%,85%,90%
1x 1+1 @ Heavy Single (Not Maximal)

WOD: 15 – 12 – 9

Front Squats (155/105)
S2OH (155/105)

400m Run

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9/17/14: Wednesday: Bring a Friend Day Today!! All Classes!!

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Today is Bring a Friend Day. All Classes!

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9/16/14: Tuesday: Bring a Friend Day!! All Day all Classes

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Bring A Friend Day today all Classes!!

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9/15/14: Monday: Fundamentals Class at 6:30pm

Strength: Find a 1RM Back Squat

WOD: 8 Minute Climbing Ladder

4 – Ring Dips
4 – Pistols (Alternating Legs)

*Add 2 Dips/Pistols each round

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9/13/14: Saturday: New Saturday Schedule

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New Saturday Schedule:

8:50am Competitors Class
9:00am Oly/Gymnastics Fundamentals Class
9:00am Oly Club
10:00am Regular Class WOD

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9/12/14: Friday

Strength: Find a 1RM Sumo Deadlift

WOD: 5 Rounds for Time

8 – C2B
10 – Over/Unders (24/20″)
12 – Air Squats

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