Strength 5 sets of: 5 Push Press @ 8-9 RPE Rest :45 :45-:60 Weighted Plank Hold Rest :60 Conditioning 3 rounds – each for time: 500m Row 10/10 One Armed Hang Kb Snatch (60#/44#) 20 Handstand Push-ups Rest 2 minutes between each round.
Olympic Clean + Jerk 12 minutes to work up to today’s max Strength Front Squat 4×5 @ 65%-70%-75%-75% Conditioning Open 13.4 7 minute AMRAP: 3 Clean and Jerks (135#/93#) 3 Toes-2-Bar 6 Clean and Jerks 6 Toes-2-Bar 9-9 12-12 15-15… Continue up the ladder until the end of the seven minutes.
Team WOD In teams of four, complete as many rounds as possible in 30 minute of: 300/250m Row 20 Hollow Rocks 20 Kb Swings (60#/44#) Rest Only one person is working at a time. Teammates rotate when all team members have completed their task.
Olympic 7 x 1 Power Snatch + 1 Squat Snatch – Every :90 Conditioning 12 minute AMRAP: 40 Double Unders 20 Pull-ups 10 Thrusters (135#/93#)
Thursday Open Gym Schedule: AM 5:30am-10:00am Open Gym 5:30am RowingWOD (sign-up required) 6:30am ROMWOD PM 3:30pm-6:30pm Open Gym 4:30pm RowingWOD (sign-up required) RowingWOD Rate and Speed – Session 5 Check SugarWOD for workout
Conditioning 20 minute AMRAP: 20 Alternating Kb Snatches (53#/35#) 50′ Walking Lunge 20 Burpees 50′ Walking Lunge Skill 8 minute EMOM: Even – 10 UB Overhead Squats Odd – :45 Max Double Unders
Strength Every 2 minutes for 5 sets: 7 Push Press (heavier than last week) 10-12 Rebounding Box Jumps Conditioning For time: 50/40 Calorie Row Then 3 rounds of: 21 Wall Balls (30#/20#) 15 Toes-2-Bar 9 Deadlifts (255#/173#)
Olympic Clean and Jerk 3 Cleans + 1 Jerk @ 65% 3 Cleans + 1 Jerk @ 70% 3 Cleans + 1 Jerk @ 75% 2 Cleans + 1 Jerk @ 80% 1 Clean + 1 Jerk @ 85% 1 Clean + 1 Jerk @ 90% Conditioning “Nasty Girls” 3 Rounds for time: 50 Air …
Partner WOD With a partner, complete the following tasks for time: A. 50 Burpee Buy-in B. Partner “Angie” 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats C. 2000m Row Finisher
Strength A1. Front Squat 5 x 4 @ 80% Rest :30 A2. Kb Floor Press 5 x 8 AHAP Rest :90 Conditioning 15 Minute AMRAP: 15 Wall Balls (20/14) 10 Bar Facing Burpees 5 Squat Snatches (135#/93#)
