Squats
20 minutes to warm up to weight and complete
5×5 Front Squats
5×3 Weighted Pull-ups
Metcon
5 RFT
10 Chest to Bar Pull-ups
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
32
We have yoga at 8:00!
Happy Saturday!
“DVB”
For time:
Run 1 mile with a medicine ball (20/14)
Then, 8 rounds of:
10 Wall Balls
1 Rope Climb
Run 800 meters with a medicine ball (20/14)
Then, 4 rounds of:
10 Wall Balls
1 Rope Climb
Run 400 meters with a medicine ball (20/14)
Then, 2 rounds of:
10 Wall Balls
1 Rope Climb
Metcon – “Twister”
On a running clock…
At the 0:00
3 RFT
10 Power Snatches (95/65)
10 Bar Facing Burpees
At the 10:00
2 RFT
15 Power Snatches (115/80)
15 Bar Facing Burpees
At the 20:00
1 RFT
30 Power Snatches (135/95)
30 Bar Facing Burpees
Strength
20 minutes to find 1 rep max Back Squat
Compare to June 21, 2016
Metcon
5 Rounds for Reps
1 minute max Calorie Row
rest 1 minute
1 minute max Pull-ups
rest 1 minute
1 minute max weighted Pistols, alternating (53/35)
*On the pull-ups, you do not have to stick to the same style each round. If you need to work on cycling kipping/butterfly pull-ups, do that. If you need to work on pulling strength more, do strict. If you want to work chest to bars, do that. This is a “get better” WOD, not a “get a score” WOD.
Fun
Run 1 mile
Compare to December 3, 2015 or March 17, 2015
Fun
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
Compare to August 3, 2015
And More Fun
ROMWOD
SKILLS
EMOMx12
Odd – 2 Power Snatches
Even – 4 Power Cleans
*Same weight for both movements. Focusing on tightening up our technique and barbell cycling efficiency.
Work
5 Rounds for Reps:
Max Unbroken Power Cleans @ bodyweight
Max Unbroken Handstand Push-ups
Rest 2 minutes between rounds.
Strength
20 minutes to complete:
3×6 Front Squat
Between sets, accumulate at least 2 minutes of mobility work. I suggest lacrosse ball to the scapula region and thoracic opener over the foam roller. If another region on you is tight and/or limiting your progress, talk to a coach about what you need to work on.
Metcon
5 RFT*:
15 Unbroken Dumbbell Push Press (50/35)
12 Unbroken Dumbbell Reverse Lunges (6/side)
9 Unbroken Dumbbell Deadlifts – all 4 heads of db must touch the ground on every rep.
*Each round must (should) be completed as 36 unbroken reps, rest as little as possible between rounds.
Yoga today at 8!
EVA
Five rounds for time of:
Run 800 meters
30 “Heavy” Kettlebell swings
30 Pull-ups
Compare to August 16, 2014
Yoga tomorrow at 8!
Metcon – “Fortitude”
EMOMx30
Odd: 15 Calorie Row/Bike
Even: 15 Burpees
Compare to April 6, 2015
Metcon
AMRAP 5
15 Calories
10 Toes to Bar
AMRAP 5
10 Calories
10 Kettlebell Swings (72/53)
AMRAP 5
15 Calories
10 Thrusters
*We will sub a 200 meter run for all AMRAPs as needed based on bike and rower availability. Do no do the same calorie movement for all 3 events.
