Strength
Front Squat – 5×6 @ 75-85%
—Work up to a heavy 6 rep
Conditioning
Make-up/Skill Day!
Announcement: Tomorrow (Saturday) there will only be a 10am class with Open Gym from 11-2pm. We have a bunch of athletes who are competing at Cupids Revenge!
Strength
Power Snatch + Full Snatch – 1 every 90 sec for 7 sets
—Start @ 80% of Power Snatch & work up to a heavy complex
Conditioning
For Time
15 Power Snatches 135/95#
30 T2B
60 Wall Balls 30/20#
30 T2B
15 Power Snatches 135/95#
—Rest 1 minute then…
5 Min AMRAP of Ring MU or Burpees
WOD Notes: TD = 9-15 minutes / 10-30 MU or 40-80 burpees. PS weight = 60% (should be able to do majority of reps touch n go). As a scaling option you may cut the WOD in half and do 2 rounds (only if 30 T2B will take you too long). WB RX height is 10ft for men & women.
Strength
1 Power Clean + 1 Full Clean + 1 Split Jerk – 1 set every 90 sec for 7 sets
—Start @ 75% of power clean & work up to a heavy complex by the end.
Conditioning
5 Rounds For Time
5 Power Clean 185/125#
15 C2B Pull-ups
5 Squat Clean 185/125#
50 Double Unders
WOD Notes: TD = 12-18 minutes. Use 60-65% of power clean max. C2B scale = chin over bar & scale reps down to 8-12 if 15 will take more than 90 sec each round. DU scale = 100 singles.
Strength
Bench Press – 5×6 @ 75-85%
—Work up to a heavy 6 rep
Conditioning
12 Min AMRAP
1 Legless Rope Climb 15ft
8 Push Jerk 175/115#
14 Box Jump Overs 24/20″
WOD Notes: TD = 5-8 rounds. Legless scale = climb to 20ft with legs or do 5 strict pull-ups. PJ weight is about 60% (should be able to do 8 unbroken every round). You may step up & over if you can’t jump or you can scale to a lower box so that you can jump.
Strength
Back Squat – 5×6 @ 75-85%
—Work up to a heavy 6 rep
Conditioning
6 Rounds (interval style)
15 Slam Balls 50/35#
12 Burpees
15 Cal Row
—Rest 1 min between rounds
WOD Notes: TD = 90 sec-2 min each round. Score = total time minus 5 minutes of rest. Each round is 95%+ effort, so please do your best to sprint through each round. You will have to partner up with larger classes and stagger about 90 sec behind.
Open Gym: 12-3pm
Conditioning
3 Rounds
7 Overhead Squats 145/100#
14 Bar Facing Burpees
7 Power Snatches 145/100#
—Immediately begin next part
3 Rounds
7 Power Cleans 145/100#
14 Bar Facing Burpees
7 Thrusters 145/100#
—Immediately begin next part
5 Rounds
5 Strict C2B Pull-ups
15 Wall Balls 30/20#
—Immediately begin next part
50 Cal Row
WOD Notes: TD = 20-30 minutes. Barbell weight should remain the same throughout the WOD. The thrusters should feel the heaviest ouf of the (4) barbell movements, but should be unbroken (will get challenging). There is no rest until you are finished with the entire WOD, so make sure to pace and take one piece at a time!
Strength
Snatch – 1 EMOM for 12 minutes @ 80-95%
Conditioning
20 Min AMRAP
300m Run
15 T2B
7 Ring Muscle-Ups
15 Russian KB Swings 88/70#
WOD Notes: TD = 4-6 rounds. MU scale = 10 GI Janes or 10 Burpee Box Jump overs 24/20″. Use a heavier KB if possible since range of motion is shorter in the Russian Swing. The run is to the “Marcor” Sign, down to the stop sign, then back inside.
Strength
Clean n Jerk – 1 EMOM for 10 minutes @ 80-95%.
Conditioning
7 Min AMRAP
1 Clean n Jerk 165/105#
2 C2B Pull-ups
2 Clean n Jerk
4 C2B Pull-ups
3 Clean n Jerk
6 C2B Pull-ups
4 Clean n Jerk
8 C2B Pull-ups
***Keep climbing ladder until 7 min is up. Score = total reps.
—Rest 3 minutes
3 Min AMRAP – Thrusters @ 135/95#
WOD Notes: TD = Round of 5-7 cnj / 20-40 thrusters. Clean n Jerk weight is around 55%. Should be light and you don’t have to squat them. Make sure to take weight off for thrusters.
