Strength/Skill:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.
Metcon: 30m Cap!
50/40 Calorie Row
100ft Sled Push (145/100)
10 Wall Walks
-rest 3 minutes-
40/32 Calorie Row
100ft Sled Push (145/100)
8 Wall Walks
-rest 2 minute-
30/24 Calorie Row
100ft Sled Push (145/100)
6 Wall Walks
-rest 1 minute-
20/16 Calorie Row
100ft Sled Push (145/100)
4 Wall Walks
Strength/Skill:
30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.
then
Work up to a single at 85-88%
Metcon:
5 Sets
AMRAP 3 minutes
30/24 Calorie Echo Bike
Max Calorie Ski
-rest 3 minutes between sets-
Saturday Partner WOD!!
Teams of 2:
Buy-in: 50 x Power Cleans (185/115)
5 Rounds
Strength/Skill:
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.
Metcon:
“Event 9 Final”
For time:
21 Thrusters (95/65)
21 Chest to Bar Pull Ups
100-foot farmer carry (heavy)
18 Chest to Bar Pull Ups
18 Thrusters (95/65)
-Rest 2 minutes, then Event 10: Final-
15 Thrusters (135/95)
15 bar muscle ups
100-foot farmer carry (heavier)
12 Bar Muscle ups
12 Thrusters (135/95)
*Rx’d Sub for Yoke Carry: Barbell Back Rack Carry (same weight)
Cook’s Kitchen!
Strength/Skill:
5 Sets (1 set of 90 seconds)
1 “PERFECT” Clean @83-90% 1RM Clean
Metcon:
“Otis”
AMRAP 15 minutes
1-2-3-4-5-6-7-8-9-10…
Back Squat (1.5x bodyweight)
Shoulder Press (.75x bodyweight)
Deadlift (1.5x bodyweight)
*Start with 1 rep each. Increase each by 1 rep per round.
Strength/Skill:
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
2 Tempo Strict Press + 3 Explosive Strict Press + 3 Tall Jerk + 3 Jerk Balance @5/10 RPE
*Rest as needed between sets.
**Tempo Strict Press is 1:0:5:0 (1 second down, no pause, 5 seconds on the way up, no pause between reps). Explosive is no pause at the bottom and explode up.
Metcon:
For Time
60 Calorie Ski
40 Hang Dumbbell Snatch (50/35)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (50/35)
60 Calorie Ski
Strength/Skill:
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
Metcon:
7 Sets
400m Run with Decreasing Rest
After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest
Machine Options:
Row – 500m
Bike Erg – 1000m
Air Bike – 30 Calories
Strength/Skill:
5 Clean & Jerk @60-65% 1RM Clean & Jerk
4 Clean & Jerk @70-80% 1RM Clean & Jerk
3 Clean & Jerk @85-90% 1RM Clean & Jerk
*All reps done as singles.
Metcon:
5 rounds for time:
175-meter run
12 toes-to-bars
8 alternating dumbbell snatches (70/50)
Cook’s Kitchen!