WODs

Franday, August 3

Beginner lifters: 15 minutes snatch balance practice. Intermediate/advanced lifters: In 15 minutes establish a 1rm snatch balance. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80 “Fran” 21-15-9 Thrusters (95/65) Pullups
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Thursday, August 2

Beginner lifters: Practice behind the neck snatch grip push press Intermediate lifters: In 12 minutes establish a 3rm behind the neck snatch grip push press, no failed attempts. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=89 “Annie” 50-40-30-20-10 Do
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Wednesday, August 1

No Lift Today “Nancy” 5 Rounds for time: Run 400m 15 Overhead Squats (95/65)
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Tuesday, July 31

Beginner lifters: front squat/front rack practice Intermediate/advanced lifters: Every minute on the minute for 7 minutes, Front Squat @ 75% of front squat or max clean. “Elizabeth” 21-15-9 Power Clean (135/95) Ring Dips
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Monday, July 30

This week will be an interesting week at PFCF. Monday will be the start of an olympic weightlifting cycle. Before each workout we will practice/perform a variation of one of the olympic weightlifting movements. Athletes who are new to the movements will spend the time learning and pra
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Saturday, July 28

“Lynne” 5 rounds for max reps. There is NO time component to this WOD Body weight bench press. Pull-ups for max reps.
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Friday, July 27th

4 Individually scored rounds: In 3 minutes row 500m then complete as many double unders as possible.
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