Skill: Back Rack/Behind the Neck Jerk 5×1 Climbing/1RM *Option to use Clean or Snatch Grip, whatever helps in achieving max load. OTM, x16 minutes Odd: 6 box jumps – as high as possible or max reps pistols Even: 8 CTB pull ups or 2-4 muscle ups
Partner WOD Snatch, Front Squat Mash Up OTM, x 20 minutes Odd: 3 Power Snatch Even: 6 Front Squats (clean off the ground, no racks) *One partner working at a time. Partner A does movement first, Partner B does movement 15-30 secs after. *Partners determine weight of movements.
Just a reminder: Starting today, Dec 17 AFTERNOON/EVENING SCHEDULE: Regular WOD: Monday & Wednesday: 5, 7, 8 pm Tuesday & Thursday: 530, 630, 730 pm Friday 5 , 7 pm BOOT CAMP: Monday, Wednesday & Friday: 6 pm
“Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Squats
A. Skill: Clean In 20 mins, find your 1RM. B. Cash out, choose A or B: Cash out options: a) Metcon: Choose 2 of the ff.. Push Press, Ring Dips, Toes to Bars and L-Sits. Clue: You will have 10 mins cap for each metcon you choose. Rest 2 mins in between each metcon. b) ...
A. SWOD: Deadlift In 25 mins, Find your 3RM. Then, 2×10 as heavy as possible B. Metcon Choose your Own Adventure: Box Jumps, Running, Rowing, or Double Unders.
For time. 30-25-20-15-10-5 Wall Balls 20/14 Burpees
A. Skill: Clean & Jerk In 15 mins, 5×1 across B. Metcon OTM, x 16 Odd minutes: Choose one: 6 Squat Cleans (135/95) or max reps Pistols Even minutes: Choose one: 8 chest to bar pull ups or 2-4 muscle ups
A. SWOD: Front Squats In 20 mins, Find your 3RM, Find your 10RM. B. Metcon On the Minute, x 16 Odd minutes: Choose one: 5 HSPU (kipping or strict) OR 6 Push Press (choose weight, use rack) Even minutes: Choose one: L: 200 m run OR 200 m row F: 200 m run or 20 ...
Partner FGB 5 rounds for max reps. 1 minute of: Wall Balls 20/14 SDHP 75/55 Box Jumps 20″ (both) Push Press 75/55 Calorie Row or KBS 24/16 1 minute rest One athlete working at a time. For the rows, both athletes must row at least 1 cal per round.
Complex 5 sets of: 3 Power Cleans 3 Front Squats 3 Jerks (Push or Split) Climb to max weight. Start your work set at 60% of your 1RM C&J.