The boss is out of town and has left the minions in charge!
Warm-up:
Group Warm-up + Barbell complex
Skill/Strength:
30/20/10 Sumo Deadlift High Pulls + Row for calories
We will be focusing on form and the similarities between the two movements
WOD:
3 RFT-
12 Front rack walking lunges (95#/65#)
8 pullups
6 power cleans
Group stretch:
Shoulders, hips, hamstrings + hydrate
Regular Friday Classes
ONLY 5:30pm is WOD and WINE!
Strength
Snatch
3-3-3-3-3
70%-75%
Partner WOD
Complete 500 single jumps (DU=3)
40 Burpees slam balls
50 Clean and Jerks
60 KBS
50 Ring Rows
40 WB
100m Partner carry
Skill
T2B
10-10-10-10
WOD
4RFT
400m run
16 pull-ups
18 Sit-ups
20 min cut-off
Cash out- 30 DB rear felt fly’s
Strength
Push Jerk
3-3-3-3-3
WOD
8:00min AMRAP
Ascending Ladder by 1, starting at 3.
DL (255/155)
HRPU’s
Rest 2:00min
Then, 3 min AMRAP of WB (20/14)
WeightLifting
1 HSHP + 2 Hang Squat Snatch
5sets
DL
5-5-5-5
Ring Dips
5-5-5-5
Strength
Back squat
5-5-5-5-5
WOD
25 Box Jumps, then
6 rounds of…
7 Hang Squat Cleans (115/75)
30 DU’s
Cash out– 30 Bicep curls
Benchmark WOD wil be done before skill.
WOD
500m row
20 sit-ups
20 Pull-ups
20 DL (previous weight done)
20 burpees
20 air squats
400m run
Strength
Bench Press
8-8-8-8-8
Strength
OHS
5-5-5-5-5
WOD
6:00min AMRAP
12 Thrusters (95/65)
10 Burpees over bar
Rest 2:00min
6:00min AMRAP
12 Ring Rows
10 Slam balls (20/10)
Rest 2:00min
400m run for time
Yoga class at 7:30pm
Strength
Walking Front Rack Lunges
10-10-10-10-10
WOD
12:00min AMRAP
10 Power Snatches (95/65)
100m WB run (20/14)
WeightLifting
Snatch Complex
HPS + PS + Squat Snatch
5 sets (1/1/1)
Tall Cleans
2-2-2-2-2
Weighted Pull-ups
3-3-3-3
Strength
Push Jerk
5-5-5-5-5
WOD
6RFT
5 HSPU’s/ 2 Wall Walks
12 WB (20/14)
Then, 8 bear crawls (10m)
Fitness WOD
6RFT
7 HRPU
12 WB
Cash out-20 Dips
