6 min EMOM
3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80%
4 Rounds:
1 min- Ring Push ups
1 min- Deadlifts 135/95
“Fran”
21-15-9
Thruster 95/65
Pull up
After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u, rowing efficiency). Please take this time to work on something you are NOT good at.
Warm up: 2 RDs at easy pace 7 strict pull ups 7 BB Clean grip deadlifts 7 BB Front Squats 7 BB Power Clean Age Group Qualifier WOD #2 4 RFT- 25 C2B 5 Cleans 245/170 (Any style clean) *15 min Cap* 10 Min EMOM 3 Tempo Front Squats Tempo = 4 seconds down, 3…
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)
Strength/Skill – Clean Pulls 3-3-3-3-3 This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull 12-9-6-3 reps for time of: Hang Power Clean 135/95 Bar Facing Burpees
Box Squats 15 min to work up to a heavy single 4 rds 20/15 AAB 20 T2B 200′ Farmers Carry 70/53 each Hand
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…