Strength
10:00min EMOTM
5 Front Squats (165/85)
WOD
15:00min structured EMOTM
Minute 1= 10 Bench (115/65)
Minute 2= AMRAP DU’s
Minute 3= 15 KBS (62/35)
Your score will be the total reps of DU’s completed. If u fail to complete any of the Bench or KB reps, you will be deducted 3 points for every rep not completed! Oh yeah, on Wednesdays we wear pink!
Strength
OHS
1-1-1-1-1
WOD 10:00min AMRAP
100m sprint (First 10m= Broad Jump squats)
8 Pull-ups
8 back extensions
8 G2OH w/ plate (45/25)
Say hi to our newest member! Welcome Mary Kay!
Strength
DL
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD 5RFT
6 Hang Squat Cleans (135/75)
8 Tuck Jumps
2 Wall Climbs
There will be no 9am class.
Gabby’s cashout
100 WB (Spurs won)
Benchmark WOD
“Nancy”
5RFT
400m run
15 OHS (95/65)
Strength
Cleans
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD 1
6:00min AMRAP
15 Ring Rows
15 Box Jumps
Rest 2:00
WOD 2
6:00min AMRAP
15 KBS (62/35)
15 DU’s
Strength
Strict Press
5-5-5-5-5
WOD
6 Sprints (20m)
20 WB
5 Burpees on plate
Strength
Back Squat
2sets of 5 @warm up
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD
5 rounds of…
10 DL (225/135)
6 C2B
Then 35 Sit-ups to finish.
Scaled
4-5rounds
10 DL (modified weight)
10 pull-ups/ band pull ups/ or 12 jumping PU
15:00min time cap
Motivational Monday
Strength
Back Squat
5 @ warm up
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
Partner WOD
Row 50 calories/ planks
40 WBSU/ jump rope
40 G2OH (45/25)/ handstand hold
40 split jumps/ Russian ab twist (20/14 slam ball)
40 KBS/ bar hang
200m jump rope run
Snatch complex
(Snatch high pull, hang snatch, OHS)
5 sets
50 wall balls
40 HRPU’s
30 box jumps
20 hang cleans (135/75)
10 burpees
5 tuck jumps
1 rope climb
Strength
DeadLift
5 @ Warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
(Go until failure)
WOD
18-15-12-9-6
SDHP (115/65)
Sit-ups
Pull-ups
