Strength: 20 Min
5 X 3,2,1 Bench Press (+5# from last week)
MetCon: 4 Min AMRAP
1-Deadlift
1- Hang Power Clean
1- Front Squat
1- Push Press (115#/75#)
5 Burpees every time the bar is released on the floor
Rest 4 Min
4 Min Amrap
5 Squat Clean Thrusters (115#/75#)
5 Burpee over Bar
2013 Games Chipper (Teams of 3)
50 Deadlifts 280/185 225/135
60 CTB Pullups Pullups
70 Cleans 190/135 155/95
80 Pullups Ring Rows
90 Snatches 140/85 115/65
100 TTB From ground, feet to bar
5-15-25
KBS 60/35
Goblet Squat 60/35
V-Ups
Buyout: 2000m Row
30 T2B’s
30 Game Style Pushups
80 ft Front Rack Lunge w/ 135/95
Partner 1 will complete all reps then hand off bar to Partner 2 who will perform same movements in reverse ending back at the rig with 30 T2B’s.
50 Situps (We will be using a band attached to J Hooks on the rig for judging standards)
30 Game Style Pushups
80 ft Overhead Lunge w/ Plate 45/25
Partner 1 will complete all reps then hand off plate to Partner 2 who will perform same movements in reverse ending back at the rig with 50 Situps.
9 Min Time Cap
For Time:
100 Double Unders
50 Burpees
50 Deadlifts 225/155
50 Box Jump Overs 24/20
50 Pullups
50 Wallball Shots 20/14
Athletes may partition reps however they choose, but must complete each movement before moving on.
Scaled Division
For Time:
300 Single Unders
50 Burpees
50 Deadlifts 155/115
50 Box Jumps Over or Step Up And Overs 24/20
50 Ring Rows
50 Wallball Shots 20/14 (Scaled Ladies use a lower target)
Athletes may partition reps however they choose, but must complete each movement before moving on.
15 Min Time Cap
Open Gym
5-6:30 am We are "Cleaning"
4-6:00 pm
15 minutes skill work:
Kipping and muscle up progressions
Then-6 minutes, tabata style – Max Rep Deadlifts 225/155 (Scale: 185/115)
Metcon: 15 minute amrap
6 Ring Dips
12 Pullups
18 Box Jumps 24/20
Warm up and mobility
Shoulders and hips for correct overhead position
Strength:
Every :90 for 21 minutes
1 Snatch Grip Deadlift, 1 Hang Squat Snatch, 1 Overhead Squat
Metcon: 21-15-9 (Scale: 15-12-9 or weight 95/55)
OH Squat 115/75
TTB
Partner WOD-one partner working at time
800m run (relay style 400m)
60 burpee over bar
50 Front Squat (135#/95#)
40 Push Jerk
30 Power Snatch
40 Push Jerk
50 Front Squat
60 Burpee over Bar
800m run (relay style 400m)
10 min Mobility
Hamstrings and shoulders
- Accumulate
10 rope climbs
2 min L-Sit (L-Sit progressions)
15 wall walks
& Gymnastic Goat work
Strength:
Push Press 1rep max 15min
MetCon:
1.5 mile run