Strength: 1. Snatch 65%/2 70%/2 (75%/2)3 (80%/1)4 Every 90sec the heavy set may need to give them 2mins 2. Back Squat 60%/3 70%/3 (75%/3)2 (80%2)2 Every 90sec the heavy set may need to give them 2mins WOD: Row 1,000m Directly into: 21-15-9 OHS (115/80) (95/65)SC KB Swings (70/53) (53/35)SC
Stamina Conditioning EMOMx6: Odd: AMRAP TTB Even: Rest Row Conditioning 9 x 1:40 on, :20 off (2 min rest after round 5) This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.
*Barbell Basic Class this Saturday 8am* If you are attening please let me know by Friday. If no one comments or lets me know we will not have it. Strength: 1. Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1)2 2. Front Squat (70%/4)5 WOD; AMRAP 20: 5 Bar Muscle-ups 10 Chest Slapping Push-ups 15 Air
WOD: “Bouncy House” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65#) (75/55)SC 9 Hang Power Cleans (95/65#) 6 Jerks (95/65#) Time remaining: Max Calorie Bike/Row Rest 4:00 AMRAP 4: 2 Rounds: 12 Deadlifts (135/95#) (95/65)SC 9 Hang Power Cleans (135/95#) 6 Jerks (135/95#) Time remaining: Max Calorie Bike/Row Rest 4:00 AMRAP 4 1 Round: 12 Deadlifts
Strength: Snatch A. 1×3 at 60% B. 1×3 at 70% C. 3×3 at 75% *All reps are drop from the top Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% WOD: 3RFT: 500m Row 12 Burpees 21 Box Jumps,
9AM WOD Teams of 2: For time: 100 m run (both partners) 1 round of Cindy each 200 m run 2 rounds of Cindy each 300 m run 3 rounds of Cindy each 400 m run 4 rounds of Cindy each Both partners run every time. Alternate rounds of Cindy.
WOD: “Open 13.4” AMRAP 7: 3 Clean & Jerks (135/95#) 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar …and so on, until time expires. Spend rest of class working on Waiter’s Carry.
1. Conditioning 4x750m Row, 2:30 min rest 2. Midline Conditioning A. Accumulate 2 mins in L-Sit B. 4×15 Weighted Hip Extensions C. 50 GHDSU
Strength: Hang Squat Clean 5×3 at 70% – from mid thigh, drop from the top Front Squat Triple at 82% Single at 88% Triple at 82% Single at 90% Triple at 82% Singe at 93% WOD: AMRAP 15: 15 Wallballs (20/14#) 15 KB Swings 53/35 SC 14/10, KB your choice
Wednesday 10/26/16 Read More »
WOD: AMRAP 4: 21-15-9: Power Snatch (75/55#) (65/35)SC Burpees Rest 4:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) (75/55)SC Burpees over Bar Rest 4:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) (95/65)SC Burpee Box Jumps (24″/20″) Skill: Gymnastics Conditioning Ninjas: EMOMx7: 12 unbroken kipping HSPU Advanced: EMOMx7: 9 unbroken kipping HSPU Intermediate: EMOMx7: 6 unbroken kipping HSPU
