Monday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%
WOD:
“DT”
5 rounds for time of:
12 deadlifts (155/95)
9 power cleans (155/95)
6 push jerks (155/95) View full article »
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Monday
Partner WOD:
With a partner, complete (in any order):
100 wallball shots (20/14)
100 medball cleans
100 broad jumps
100 knees to elbows
100 deadlifts (135/95) View full article »
Sunday
Run 10K
Monday
Short Interval:
8 x :40 sprints; rest 1:20
WOD: 10 RFT:
2 deadlifts (115/85)
3 hang power cleans (115/85)
4 push press (115/85)
*10min cap View full article »
Monday
No Class
Wednesday
Barbell Strength:
Squat 3-3-3-ME @ 60-70-75-85%
EMOM 10 min: 4 reps @ 60%
WOD: 18.2 & 18.2a
In a 12:00 window, complete:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (50/30#)
Bar-facing burpees
Then, 18.2a:
1-rep-max clean View full article »
Monday
No class
Wednesday
WOD: 20 min AMRAP In teams of 3:
Partner 1 – Runs 400m with Sandbag
Partner 2 – Performs AMRAP of “Cindy” while Partner 1 is running
(5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
Partner 3 – Performs AMRAP of squat clean thruster (95/55)
Details:
Partner 1 runs back in to start “Cindy” AMRAP
Partner 2 moves to barbell
Partner 3 takes off with sandbag
Each 400m run counts for 10 points
Each full round of “Cindy” counts for 10 points
Each cluster counts for 1 point
Sunday
Run 75 minutes @ 13.1 pace
Monday
Short Interval:
Short Interval:
3 x ½ Tabata
(20s sprint; 10s rest) for 4 rounds (rest 2min between 4 rounds)
Goal is to keep all 3 distances run on Tabata’s the same
WOD: “Fight Gone Bad”
3 Rounds 1min @ each station
Wall ball shots (20/14)
SDHP (75)
Box jumps (20)
Push Press (75)
Row (cal.) View full article »