10 Min to Find 1RM Hang Power Clean
4 Rounds for Time:
25 Pull-ups
50 Double Unders (Sub: 75 Singles)
***On the top of every other min do 3 Hang Power Cleans 205/125lb (75% of 1RM). The WOD begins with 3 HPC.
—Rest 3 min
Air Dyne: 2 min for calories
“Whitten” (45 min time cap)
5 Rounds for Time
22 KB Swings 70/53lb
22 Box Jumps 24/20″
400m Run
22 Burpees
22 Wall Balls 20/14lb
Strength: Back Squat 7×1 (All sets at 90% of your 1 rep max)
6 Rounds for Time:
5 Push Jerk 155/105lb (50% of 1RM)
10 BB Behind the Neck Walking Lunges 155/105lb
—Rest 3 min
3 Min AMRAP
Row 500m, Then with time remaining in 3 MIN AMRAP do as many tire flips.
*Score is # of tire flips
REST DAY!
Announcement: 5:30am class on September 24th has been canceled.
100 Double Unders
Then
10-1 Reps of:
Overhead Squat 115/75lb
Toes to Bar
Box Jumps 24/20″
Push-ups
Then
800m Run
5 Rounds
Max Yoke Carry
Max Prowler Push
Sled Pull with arms 60′
—Rest 2 min between movements
WOD Notes: Yoke and Prowler weight should be heavy enough to not exceed more than 100′ each Round. Max Distance is when Yoke drops to the ground and the prowler stops moving. You may also make up another WOD from this week.
“Fran” Benchmark WOD
21-15-9 reps of:
Thrusters 95/65lb
Pull-ups
Auxilary: 2x 1 min Amrap Air Dyne
Strength: Deadlift 7×1 (Find 1RM or do all 7 sets at 90%)
7 Rounds (All out each round)
5 Power Cleans 205/135lb (75% of 1RM)
250m Run
—Rest 2 min between Rounds
***Write down times for each round
Strength: Back Squat 5×3 (Work up to 3RM)
5 Rounds for Time:
6 Strict Press 125/85lb (65% of 1RM)
12 Behind the Neck BB Box Step-ups 125/85lb, 24/20″
18 KB Swings 70/53lb
5:30am – Tom, Tim, Stacey, Jackie
