OG Reppin!

img_1214

OG Reppin our people at the Youngsville Parade!!

Weightlifting
Front Squat (4×4)
Start @80% and work up.

Red
3 Rounds:
21 Alternating Pistols
14 Hang Power Cleans 135/95lbs
7 Pull-Ups

White
3 Rounds:
21 Alternating Pistols PROM/to a box
14 Hang Power Cleans 95/65lbs
7 Strict Banded Pull-Ups

Blue
3 Rounds:
21 Goblet Squats (choose weight)
14 Hang Power Cleans 65/55lbs
7 Ring Rows

Open WOD 17.1

img_5026

Metcon
For Time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

20 MINUTE TIME CAP

Let the Recruiting Begin

Last minute Open Prep!!

Weightlifting
Squat Snatch (5×3)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:00:
15 Box Jump Overs, 24/20
10 CTB Pull Ups
5 T&G Clean and Jerks, 135/95

WHITE
AMRAP in 12:00:
15 Box Jump Overs
10 Pull Ups
5 T&G Clean and Jerks, 115/75

BLUE
AMRAP in 12:00:
15 Box Jump Overs
10 ring Rows
5 T&G Clean and Jerks, 75/55

Last Squat day

dsc_0343

Weightlifting
4 Rounds:
1 Minute on 2 Minutes off:
Max Back Squats in 1 set
@ 70% 1RM

Red
7 Rounds:
4 Hang Power Cleans 185/115lbs
4 Shoulder to Overhead 185/115lbs
4 Muscle Ups
rest :60

White
6 Rounds:
4 Hang Power Cleans 165/105lbs
4 Shoulder to Overhead 165/105lbs
4 Jumping Muscle Ups
rest :60

Blue
5 Rounds:
4 Hang Power Cleans 135/95lbs
4 Shoulder to Overhead 135/95lbs
8 Strict Pull-Ups
8 Dips
rest :60