3×1 @ 100% Snatch and Overhead Press. Then, 21-15-9 Box Jumps (20/24) and Overhead Squats (30/42)
Beginner:Snatch Progressions! Then, 21-15-9 Box Jumps (20) and Overhead Squats (PVC)
The first open WOD will be done for classes tomorrow…all competitors can do the workout in class as there will be no separate time for competitors later in the day.
Rest
If you are competing in the open be sure to commit to a team by sunday.
3×1 @ Back Squat. Then, 3 rounds for time of 5 Wall walks, 10 GHD situps, and 15 Push Press (45/70).
Beginners: HSPU Progressions. Then, 3 rounds for time of 5 Wall walks, 10 Butterfly situps, and 15 Push Press (20).
We will be doing the open wod Saturday as the kilo wod. Competitors will be doing it at 10am.
DL 3X1 @ 100%. Then, filthy 50 for time.
Filthy 50. Scale to 30 reps. Bjs 20″, Wb14#, & kb 25.
Stocking hats and scuba hoodies are in….grab yours ASAP. Also, we have baseball caps with our logo on them if you are interested.
3×1 @ 100% C&J. Then, 21 Thrusters (30/42), 50 Pull Ups, 400 M Run, 21 Thrusters, 50 Pull ups, and 800m run.
Beginners: Beginners: Clean Progressions. Then, 21 Thrusters (15/20), 15 Pull Ups, 400 M Run, 21 Thrusters, 15 Pull ups, and 400m run.
Competitors: REST
REST
Competitors:
WOD 1- C&J 3×3 @ 85%.
WOD 2 – AMRAP 5 min C&J (50/70).
WOD – 3 5min AMRAP Over head Press (35/60)
Sarah and I will be there at 9. Same rules apply as last week. Use back door. Gym open till late afternoon.
10 rounds for time of 2 L climbs, 4 Turkish Get Ups (35/55), 6 weighted Dips (35/55).
Competitors:
WOD 1- Snatch 3×3 @ 85%.
WOD 2- AMRAP 15 min. of 7 Push press (40/60), 10 OHS (40/60), and 15 GHD Sit-ups.
Wod 3 -Same as Kilo
3×3 snatch @ 85%. Then, AMRAP 15 min of 7 pp (40/60) 10 ohs (40/60) 15 ghd situps.
Beginner: 3×5 snatch. Then AMRAP 15 min 7pp (20/30), 10 ohs and 15 anchored situps.
REST
Competitors:
WOD 1- 15-12-9 Snatch (45/70) and strict pull ups.
Wod 2 – Jerk and Deadlift 3 x 3 @ 85%.
WOD 3 – Run repeat miles x 3.
