Monday, April 30, 2018

Warm-up:

3 rounds for time

  • 15 Box Jumps 20/16
  • 175 m. Run

 

Skill/Strength:

Jerk

3×1 @ 90% 1RM

 

MetCon:

3×2 minute AMRAP with 1 minute rest between sets

RX+

  • 2 minute AMRAP Strict Press 135/93
  • 1 minute Rest
  • 2 minute AMRAP Front Squat 225/153
  • 1 minute Rest
  • 2 minute AMRAP Deadlift 315/213

RX

  • 2 minute AMRAP Strict Press 95/63
  • 1 minute Rest
  • 2 minute AMRAP Front Squat 165/113
  • 1 minute Rest
  • 2 minute AMRAP Deadlift 235/158

Fitness/Recovery

  • 2 minute AMRAP Strict Press 45/33
  • 1 minute Rest
  • 2 minute AMRAP Front Squat 75/53
  • 1 minute Rest
  • 2 minute AMRAP Deadlift 105/73

 

Saturday, April 28, 2018

WOD:

Teams of 2 – each partner does equal amount of work

Buy in – 80 DB Alternating-arm Thrusters 40/25

  • 80 Sit-ups
  • 80 Wall Balls 20/14
  • 80 Superman
  • 80 Medicine Ball Step-ups 20/14
  • 800 m. KB Farmers Carry 53/35
  • 80 KB Sumo Deadlift High Pull 53/35
  • 80 Medicine Ball Twist 20/14
  • 80 KB Swings 53/35

Cash-out – it’s top secret, you’ll find out on 3-2-1-go…

 

Thursday, April 26, 2018

Open 12.1 & 12.2

7 minute AMRAP

RX+/RX

Burpees


Fitness/Recovery

  • Air Squat Jumps
  • Push-ups

 

Rest

 

10 minute AMRAP

RX+

  • 30 Snatch 75/53
  • 30 Snatch 135/93
  • 30 Snatch 165/113
  • AMAP Snatch 210/143

RX

  • 30 Snatch 45/33
  • 30 Snatch 75/53
  • 30 Snatch 100/68
  • AMAP Snatch 120/83

RX+

  • 30 Snatch PVC
  • 30 Snatch 45/33
  • 30 Snatch 65/53
  • AMAP Snatch 75/63

Monday, April 23, 2018

Skill/strength:

Overhead Squat

3×3 @ 80% 1RM

 

MetCon:

7 rounds for time:

RX+

  • 5 Power Snatches 135/93
  • 175 m Sprint – Bar-to-Bar less than :60 seconds, redo sprint before moving onto Snatch if you take longer than :60 seconds

RX

  • 5 Power Snatches 115/78
  • 175 m Sprint – Bar-to-Bar less than :75 seconds, redo sprint before moving onto Snatch if you take longer than :75 seconds

Fitness/Recovery

  • 5 Power Snatches 65/53
  • 175 m Jog – Bar-to-Bar less than :90 seconds, redo sprint before moving onto Snatch if you take longer than :90 seconds