1 – Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
2 – Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Do not exceed 95% on your back squat.
Rest 3 minutes
3 – For time:
30 Squat Clean & Jerks (155/105 lbs)
20 min to complete- 3×10 Bicep Curls 3×20 Tricep Pul Downs 3×10 Lat DB Raises 3×12 BB Front Raises For time 200 D/U 2:1 50 Thrusters 65/45 15 BMU (30 Pull Ups & 15 Dips) 50 Thrusters 200 D/U *18 min Cap*
E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint
NO 8AM Class Saturday! 6 Rds 1 min Row / 1 min rest Score is total Calories 16 Min EMOM min 1- 40 D/U’s min 2- Max T2B min 3- 10 lunges 35/25 min 4- Max set of Wall Balls 20/14 Back Squats 5X2 @ 85%
Strength Skill – Weighted Pull-up – 5-5-3-3-3-2-1 (Increase weight per set) 3 Rounds: 8 Shoulder to OH 16 Pistols Then 3 Rounds: 8 Front Squats 16 Situps Then 3 Rounds: 4 Ground to OH 2 Rope Climbs Rx – 155/110 Advanced – 135/95 Beginner – 115/80
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs