WOD

2/15/17

Strength : Push Press 5×5 Start around 65% and increase across sets Metcon 75 DB hang clean-thruster (50/35) EMOM 25 double unders (50 singles) Until DB cleans-thrusters are complete 20 min cap Core: 100 abmats 100 Russian twists
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2/14/17

Class times 10am 4:30 5:30 Strength: Barbell conditioning AMRAP 3min @60% clean and jerk 3 power cleans 3 front squats 3 push jerk Rest 3 min AMRAP 3 min @ 65% 3 power cleans 3 front squats 3 push jerk Rest 3min AMRAP 3 min @70% 3 power cleans 3 front squats 3 push jerk Metcon AMRAP 1
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2/11/17

FREE SATURDAY! 9am Members Class 8am With a partner 1 mile run weighted run (200m at a time) 100 Partner Wall balls 100 burpees onto a plate 100 abmats 100 partner wall balls 1 mile weighted run (200 at a time) 35 min cap
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2/10/17

Strength: Back Squat 5×5 Starting @65% Increase across Metcon: Running clock 15 min 800m run Then: In remaining time complete AMRAP 15box jumps (24/20) 10 DB Snatches (50/35) (alternate from floor) 5 Bar muscle ups (10 pull ups) Score= rounds complete Core: Paul’s Planks
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2/9/17 Comp

Competition Class Barbell Snatch from blocks (above the knee) Work to a heavy single OHS 5×5 working sets starting at 65% Increase across sets Metcon: 3 min EMOM MIN 1: 16 OH lunges (95/65) MIN 2 : max effort muscle ups or ring dips MIN 3: 50 double unders Repeat 5x Core: 20 T2B
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2/9/17

Strength: Snatch from blocks (above the knee) Work to a heavy single Metcon: 3 min EMOM MIN 1: 16 OH lunges (95/65) MIN 2 : max effort muscle ups or ring dips MIN 3: 50 double unders Repeat 5x Core: 20 T2B 6 Turkish Get ups (50/35) 3x Boost Post 206 peop
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2/8/17

Strength: Bench Press 5×5 start around 65% and try to increase across Strict pull up (weighted) 5×5 *super set Metcon 30 wall balls (20/14) 20 cal row 30 kb swings (53/35) 20 hspu Rest 1 min 3 rounds 22 min cap
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2/7/17 Comp

Competition Class Barbell : Clean from blocks Work to a heavy single Jerk from blocks Work to a heavy single Metcon 6 min AMRAP 10 power cleans (135/95) 10 bar facing burpees Rest 2min 6 min AMRAP 8 power cleans (155/105) 8 bf burpees Rest 2 min 6 min AMRAP 6 power cleans (185/125) 6
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2/7/17

Strength: Clean from blocks Work to a heavy single Metcon 6 min AMRAP 10 power cleans (115/75) 10 bar facing burpees Rest 2min 6 min AMRAP 8 power cleans (135/95) 8 bf burpees Rest 2 min 6 min AMRAP 6 power cleans (155/105) 6 bf Burpees
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