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.
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
