Strength: 1. Snatch Technique A. 3×3 Snatch Balance, light B. 3×3 Tall Snatch, light 2. Snatch 5×3 Hang Squat Snatch at 65% WOD: 42 Cal Row 21 Squat Snatch, 95/65 30 Cal Row 15 Squat Snatch, 95/65 18 Cal Row 9 Squat Snatch, 95/65 SC- 75/55
Strength: Front Squat 3 reps at 75% 1 rep at 80% 3 reps at 75% 1 rep at 85% 3 reps at 75% 1 rep at 90% Rest 2 mins b/w sets WOD: 800 Meter Run 25 Deadlifts 25 Box Jumps, 24/20 600 Meter Run 20 Deads 20 Box Jumps, 24/20 400 Meter Run 15
No Barbell Basic Class 9AM Partner WOD: 5 minutes of rowing 5 minutes of push presses 115/80 There is no rest between exercise Score is calories rowed and reps
Workout: “11.4” AMRAP 10: 60 Bar Facing Burpees 30 OHS 120/90 10 Ring Muscle ups Scaling options: Reduce burpees if needed only, scale weight as needed. No scaling option for muscle ups. Look at rings if you cannot do them. For some reason muscle ups were also the scaled version of the workout too. Strength/Skill:
Skill: MU progression Workout: “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air squats Scaling options: 5 ring rows, keep push-ups as strict as possible!!!
Strength: 3×3 Back Squat 80-85-90% 3×3 Front Squats 80-85-90% Rest 2 minute bt sets Workout: In a 5:00 window: 60 WBS 20# (Men) 50 WBS 14# (Women) Row max cals with remaining time Note: Men do 60 WBS, women do 50. Scaled: 14/10
Wednesday: 10/5/16 Read More »
Strength: EMOM 8: 1 power snatch+1 Hang squat snatch+1 OHS 65% snatch max Workout: 3 RFT: 500 m row 100 DUs 2 rope climbs Scaling options: 200 singles, 10 strict PU instead of rope climbs
Skill: EMOM 10: Even-:15 PU hold (chin above bar) Odd-2 wall walks Scaling options: do 5 strict PU in place of PU hold (use bands if needed); :30 HS hold instead of wall walks (If they cannot do HS holds either, have them do HSPU off box) Workout: “Air Force WOD” For time: 20 thrusters
*8AM Barbell Basic Class* Clean & Jerk *9AM Partner WOD: Mystery WOD… Coach Logan knows
Workout: “11.2” AMRAP 15: 9 DL 155/105 12 push-ups 15 BJ 24/20 Strength: Build to a heavy set of 5 on push press. Scaled: 115/80, keep PU as strict as possible, step ups.
