Open Gym 4-6pm
No open gym @ 5am.
Back Squat 5x3
5 minutes 20 Dbl & 10 HR Pushups
Rest 5
5 minutes 20 Squats & 10 Pullups
Open 14.4
14 minute amrap
60 cal row
50 TTB
40 Wallball 20#-10'/14#-9'
30 Power Clean 135#/95#
20 muscle ups
In remaining time skill/goat work
Iron Eagle Prep
20 min: 3 rep max front squat
1 bar. All team members can assist in changing weights. You can make as many attempts as possible in 20 min. score is total of best lifts from each team mate.
-5 min rest/transition
24 min AMRAP: 30 Double Unders (60 single plus 3 burpees)
15 Snatches 75/55
Strength
Every 2 min: Strict Press: 5-4-3-2-1-2-3-4-5 increase load as reps decrease
MetCon
5 Rds for time:
10 KB Squat Clean Thrusters (60/30)
10 Burpees onto a 45# Plate
Run 300m
*1 kb/person. Alt arms
Oly Lift Thursday
10 min- Mobility/Warm Up
20 min Snatch Practice- make at least 3 attempts at 75% or greater
20 min Clean and Jerk Practice- make at least 3 attempts at 75% or greater.
Let's set some PRs today!!!!!!!!!!!!!!!!!!!!!!
Post Wod: 5 min running clock: Plank hold. Every time you drop, perfrom 5 V-Ups then return to plank
Open Gym
5:00-6:30 AM
4:00-6:00 PM
1 mile Run
50 Wall Balls, 20/14
40 Box Jumps, 24/20
30 Burpees
20 HSPU
40 min Cap
20 min (10 rds)
A.Against a 60 sec running clock: 10 thusters 95/65+ max rep Pull Ups
Rest 60 sec
-Score is total pullups
-rest 3-5min-
20 min (10 rds)
B.Against a 60 sec running clock: 15 KB Swings (50/35) + Max Rep Double unders
Rest 60 sec
-score is total double unders
Team Row
Teams of 3-5
2:00 intervals
First team to 15,000m