7.28.15 WOD
In teams of 2 row max calories switching every 15 pulls. Quick transitions. Then…, Back Squat & Front Squat LBBS – 60% x 10; 70% x 8; 75% x 6; 80% x 4 Superset…, FS – 60% x 5; 70% x 5; 70% x 5; 70% x 5 Then…, Rx AMRAP in 8:00 min of:…
In teams of 2 row max calories switching every 15 pulls. Quick transitions. Then…, Back Squat & Front Squat LBBS – 60% x 10; 70% x 8; 75% x 6; 80% x 4 Superset…, FS – 60% x 5; 70% x 5; 70% x 5; 70% x 5 Then…, Rx AMRAP in 8:00 min of:…
Oly Monday General Warm-up # 2 Then…, “Climb the Ladder” (1:00 to complete each lift) Clean + Front Squat + Jerk (Cleans may be Power or Full) Men’s Rx: 185/195/205/215/225/235/245 Men’s Scale: 135/145/155/165/175/185/195 Women’s Rx: 125/130/135/140/145/150/155 Women’s Scale: 95/100/105/110/115/120/125 If at any point you fail a lift, within your working minute, immediately go into Burpees…
Saturday Fever At 3-2-1, Go! Teammates rotate through each 5 min station sharing the reps as they see fit. They rest 3 min after each station. Teammates must record their team Total reps. Side A) Burpee Box Jump Overs, 24/20# Side B) American KBS, 53/35# Side C) Max Cal Row or Bike Side…
Wu # 2 –》5 min cap Then…, 15 min cap Snatch Pull – 110% x 2r x 4s 1) Knees Out 2) Wrist 3) Rise with chest Or…, 15 min cap Deadlift – 3 sets of 225/135 x 10 reps* * Start on your belly then hop up and…
Wu 50 Double-Unders 40 Hip Thrusts 30 V-ups 20 K2E 10 Burpees Then…, BS + FS 60% x 10; 70% x 8; 75% x 8; 80% x 8 Superset…, 60% x 5; 65% x 5; 70% x 5; 70% x 5 Then…, For Time Run 800m with 20/14# Sled Pull x 15 60ft Trips KB…
Wu 50 KBS, 53/35# 40 Reverse Lunges 30 Band Pull Aparts 20 Virtual Thrusters 10 Single Leg RDLs E/S Then…, In teams of 2 row max calories in 6 min Then…, Build to a heavy-ish “Jerk From Behind” in 15 min Then…, EMOM x 10 min…, 2-Position Pwr Clean Then…, Compare to previous attempt AMRAP…
Wu 50 KBS, 53/35# 40 Air Squats 30 Mountain Climbers (1/1) 20 TTB 10 Burpees Week 2 LBBS + FS BS – 60% x 10; 65% x 8; 70% x 6; 75% x 6; 80% x 6 Superset…, FS – 60% x 5; 70% x 5; 75% x 5; 75% x 5 Then…, In teams…
Oly Monday!!!! Snatch – EOM x 20 min. Partner up!! Do better than your last attempt. Get after it!! Min 1: 95/65 Min 3: 115/75 Min 5: 135/85 Min 7: 155/95 Min 9: 165/105 Min 11: 175/110 Min 13: 185/115 Min 15: 195/125 Min 17: 205/130 Min 19: 215/135 Rest 5 min then…, Clean –…
Barbell Class with Coach Joel at 11am Saturday Fever In Teams of 2 “Share the Burden” 50 Deadlifts, 225/135# 50 Hang Pwr Cleans, 135/95# 50 Thrusters, 45/35# 50 Push-ups Partner Holds Plank 50 Thrusters, 45/35# 50 Hang Pwr Cleans, 135/95# 50 Deadlifts, 225/135#
Clean Pulls – 110% x 2 x 5 sets** **Use of straps are permitted. Then…, For Time: Run or Row 800m 30 Kipping Pull-ups 30 Burpee Knee Tucks 30 Squat Jumps Run or Row 800m Then…, AMRAP in 15 min of: Sled Pull & Drag 135# + Farmers Carry, 53/35# Extra Credit On Your Own…,…