Strength
Pull-ups
7:00 EMOM (20 seconds work/ 40secs rest)
Partner WOD
400m run / Jump rope (both partners must do the run)
50 KBS (62/35)/ air squats
40 S2OH (115/75)/ back extensions
30 T2B/ plank
20 Tire Flip Jump throughs
10 Bear Complexes (alternating, 115/75)
Strength
Back Squats
10- Warm up
5-55%
3-65%
3-75%
3×3-85%
Weightlifting
Clean pulls
3-3-2-2-2
Bent Rows
5-5-5-5
WOD
500m row, then
3 rounds
5 DL (275/165)
10 Burpee box jumps
Strength
Push Jerk
5-5-5-5-5
12:00min AMRAP
8 Dips
20 WBSU’s
15 Slam balls (20/10)
Cashout- Max Effort bench- 135/65#
Group warm up-tabata 8 different EX’s/ snatch work
Strength
3 OHS
10:00min EMOM
Pick a weight that will challenge you. If had to, Rx weight would be (135/85) may come off rack. Goal- do a squat snatch for 1st rep.
WOD
200m Run
7 Squat Cleans (135/95)
15 Ring Rows
200m Run
7 Hang Squat Cleans
15 Ring Rows
200m run
7 Power Cleans
15 Ring Rows
200m run
7 Hang Power Cleans
15 Ring Rows
Then, 25 DL to finish.
Cash out- ME Pull-ups. Done= letting go of rig.
Strength
DL
5-5-3-3-3-3
WOD
3RFT
Row 25 cal
8 Hang cleans (135/95)
30 WB
Rest 1min
Skill
Headstands- progressions
WOD
2RFT
25 Box Jumps (24/20)
25 HRPU’s
25 C2B
25 sit-ups
Cashout- max hand stand push-ups 1min
Strength
Snatch
2-2-2-2-2…
Work to 80% of 1RM
Weightlifting
2 Push jerk + 1 Split Jerk
5 sets
Bent rows
5-5-5-5-5
WOD
3RFT
400m run
15 S2oh (115/75)
10 Burpees
Strength
Back Squat
5 @ warmup
5 @ 55%
5 @ 65%
3×5 @ 75%
WOD
100 DU’s, then
15-12-9-6
Squat Cleans
T2B
Then, 100 DU’s
Cashout- max effort pull-ups in 1 min
Group Stretch
Strength
Push Press
5-3-1-1-1…
Find 1RM
20min time cap
WOD
12:00min AMRAP
8 Power Snatches (115/75)
15 WBSU (20/14)
200m run
Cashout- hand stand for time
We are having open gym from 9-11am. We will work on cleans off the blocks focusing on the scoop portion of the clean. This will be an opportunity to make up Wods during the week!
This class will be free to family and friends.
