Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP
WOD
5 Rounds
1 minute – Hang Squat Clean
1 minute – Box Jump Overs
1 minute – Toes to Bar
1 minute – Rest
Final Score is your LOWEST total # of reps from any 3 minute work interval For example if in the first round you try and pace and only get 20 total reps, that will be your final score.
Rx – 95/65, 24/20
Advanced – 75/55, 24/20
Beginner – 55/45, 20/20
Warm up: 3rds at east pace 10 Light DB power clean 10 Light DB push Press 5 Pull Up 5 Dip 100m Run For time: 30-20-10 Power Clean 135/95 15-10-5 Ring MU (20 Pull Up + 20 Dip each rd) *600m Run after each rd* 25 min cap
Closed! Enjoy your families!!! Friday: 9AM Class, 4 and 5PM Class.
Strength/Skill: Weighted Ring Dips 8X3, work to a heavy 3 18-15-12-9-6-3 reps for time of: Back extension/Good Mornings 45/33 GHD Sit-up/Weighted Sit Ups 40/30 36-30-24-18-12-6 D/U’s Max power Clean 5-3-1-1-1-1
Strength: Back Squat- Done AFAP 10@ 45% 10@ 50% 8@ 55% 8@ 60% rest as needed between sets 15 Min AMRAP – 6 Left Arm DB Push Press 45/30 15 Wall Ball 20/14 25′ plank walk 6 Right Arm DB Push Press 15 Wall Ball 25′ Plank Walk
EMOM 1 12mins Odd – 10 Wall Balls 20/14 Even – 10 Supine Ring Rows 2 Squat Clean TnG build to a tough double in 10 mins Then, 12, 9, 6, 3 for time OHS 115/75# burpee over the bar CTB chin up
6 RFT: 10 DB Thruster Press (Thruster + Push Press) 30/15 12 Pull Up 14 V- Up 16 Box Jumps 24″20″