Class times for 2-16-15
5:30am
6:30am
5:30pm
Strength
Front Squat
8-8-8-8-8
WOD- 3 rounds of…
20 WB (20/14)
20 Hang Power Cleans (135/95)
20 HRPU’s
Run 200m
Rest 1 minute
Rest one minute after each round on a continuos running clock.
Cashout- DB OH Tricep Extensions- 3×10
Warm up/sprint work
Strength
Bench press
1-1-1-1-1…find new 1RM
WOD
“Fran” + “Grace”
21-15-9
Thrusters (95/65)
Pull-ups
Rest, then
30 Clean and Jerks (135/95)
Strength
Back Squat
2×5 @ 50-60%
5 @ 75%
3 @ 85%
1+ 95%
WOD
5 rounds of
5 Snatches (95/65)
8 T2B
Then 50 KBS (62/35)
Cashout- 40 back ext. + 100DU
Skill
Will be done after benchmark WOD.
Work on DU’s, handstands, pull-ups, or snatch.
Benchmark WOD
Row 500m
20 sit-ups
20 Pull-ups
20 DL (225/135)
20 Burpees
20 air squats
Run 400m
Strength
OHS
5-5-5-5-5 (no failures)
WOD
Run 400m, then 5 rounds of
5 S2OH (165/105)
8 Burpees over Bar
15 Box Jumps
Then, run 400m to finish.
Strength
Cleans
2×5 @ warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
5min AMRAP
10 DL (225/135)
40 DU’s
15 Sit-ups
Rest 1min
Repeat.
Cashout- 50 ring rows
Strength
Bench
5-5-5-3-1
WOD
4 rounds of
10 C2B
5 HSPU’s
200m slam ball run
Then finish w/ 25 T2B
Strength
EMOM 10:00min
3 Front Squat (185/95)
WOD
3- 5min AMRAP’s, rest 1min
(Complete as many rounds as possible in 5min, rest 1min, start where you left off)
30 WB
30 Box Jumps (24/20)
30 S2OH (115/75)
30 Ring Rows
30 cal row
2 rope climbs
Strength
DL
5 @ warm up (2x)
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
5 RFT
3 Hang Snatches (95/65)
6 OHS (95/65)
15 WBSU (20/14)
Cash out
Broad jump- maximal effort
Skill
Double Unders
WOD
“Helen”
3RFT of
Run 400 meters
21 KBS (54/35)
12 Pull-ups
Cash out
Row 750m for time
