Strength
Back Squat – 8×2
—Start @ 80% & work up to a heavy 2RM
Conditioning
12 Min AMRAP
70/60 Cal Row
50 Bar Facing Burpees
30 Front Squats 185/125#
WOD Notes: TD = Between 1-2 rounds. The goal is to finish one round and get back to the rower to see how many calories you can get the 2nd round. You must jump & land on 2 feet for the burpees! Front Squat weight is around 55% of 1RM. Should take 2-3 sets to complete the squats.
Open Gym: 12-3pm
Conditioning
For Time
Run 800m
50 Thrusters 115/75#
50 T2B
50 Burpee Box Jumps 24/20″
Run 800m
WOD Notes: TD = 15-25 minutes. You may partition the reps as needed as long as you complete 50 reps of each movement. I’d recommend 5 rounds of 10 reps each. T2B scale = hanging knee raises or 40 cal ski erg.
Announcement: Dan Franks will be doing his 1 mile body-weight sled drag today at 11am. Feel free to stick around to cheer him on!
Strength
Front Squat – 6×4 @ 80-90%
—Work up to a heavy 4 rep
Conditioning
Make-up / Skill Day!
Strength
Hang Snatch – 15 min to work up to a heavy single
Conditioning
4 Rounds (interval style)
2 Legless Rope Climb 15ft (no jump)
15 Overhead Squats 135/95#
30 Cal Row
—Rest 2 minutes between rounds
WOD Notes: TD = 2-3 min / round. You may not jump for the legless rope climbs (start from a reach). Scale = climb with legs, 10 strict pull-ups, or 12 cal ski erg. Each round is 95%+ effort! OHS should be unbroken every round so use a weight that is manageable for all 15 reps (45% of 1RM). Record 4 separate times.
Strength
Hang Clean n Jerk – 15 min to work up to a heavy single
Conditioning
17 Min AMRAP
12 Cleans 135/95#
15 Bar Facing Burpees
12 Cleans 165/105#
15 Bar Facing Burpees
12 Cleans 185/125#
15 Bar Facing Burpees
12 Cleans 205/135#
15 Bar Facing Burpees
12 Cleans 225/155#
15 Bar Facing Burpees
AMRAP Cleans 245/165#
WOD Notes: The goal is to get to the AMRAP cleans at the end (first rep of the AMRAP cleans starts at 136). Score = total reps. First weight should be around 45% & you should increase by roughly 10# each set. You may power or squat clean, however keep in mind that power cleans are less taxing. Rx’d for burpees, is jumping over the bar. Scaling = step over bar. Masters weights = 115/75, 135/95, 155/105, 185/125, 205/135, amrap 225/155
Strength
Bench Press – 6×4 @ 80-88%
—Work up to a heavy 4 rep
Conditioning
4 Rounds For Time
12 Strict HSPU (3″ deficit)
20 KB Swings 70/53#
75 Double Unders
WOD Notes: TD = 10-16 minutes. HSPU scale = Kipping, no deficit, 3 wall walks, or 15 burpees. DU scale = 150 singles.
Strength
Back Squat – 6×4 @ 80-90%
—Work up to a heavy 4 rep
Conditioning
15 Min AMRAP
15 Wall Balls 30/20#
12 C2B Pull-ups
9 Hang Power Cleans 175/115#
WOD Notes: TD = 4-7 Rounds. Rx WB height is 10ft for men & women. C2B scale = 6-10 reps each round or chin over bar. HPC weight = 60%.
Open Gym: 12-3pm
***10am class only today. Open Gym 11-2pm***
Conditioning
3 Rounds
27/23 Cal Row
21 DB Snatches (alternating) 70/45#
15 Thrusters 115/75#
9 Burpee Pullovers
—Rest 3 minutes between rounds
WOD Notes: TD = 4-5 min / round. DO NOT save your energy for the last round! Each round is 100% all out!!! Scaling for burpee pullover = GI Jane. Thrusters should be unbroken (light), but challenging by the time you get to them.
