Performance
A. EMOM for 9min:
Clean & Jerk
Min 1: 3 reps at 115/75 or 50# under PR
Min 2: 2 reps at 125/85 or 40# under PR
Min 3: 1 reps at 135/95 or 30# under PR
B. Buy in: 100 Double Unders
21-15-9 of:
KBS (70/53)
Burpees
Cash Out: 100 Double unders
EXTRA
C. Front Squats; 2 reps x 5 sets
Build to tough 2 reps in 3-4 sets and use that same weight for all sets
Competition
Wod will be posted at gym
Performance
A. Find your 1RM Front Squat
*Beginners find a tough 5 reps
B. 3 rounds for time:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65
C. 3 rounds of:
10 GHD Hip Extensions w/ added weight if possible
10 Strict C2B pull ups
10 DB/KB Romanian DL’s
10 Double KB/DB Bent-over Row (You choose weight)
-Each round is not for time but try and stay moving and focus on each movement.
-2-3min rest b/w rounds
Competition
Wod will be posted at gym
Performance
A. Front Squat; 3-5 reps x 4 sets, Rest 10 seconds
A2. Tall Box Jump Cluster; 1.1.1.1.1 (rest 5-7 seconds between singles), Rest 2-3 minutes
B. For time:
Buy in: Row 1000 Meters
Three rounds of:
15 Thrusters (95/65lb)
30 Double-Unders
Competition
Wod will be posted at gym
Performance
A. Back Squat;
5 reps @ 50% of possible 1RM, rest 60sec
3 reps @ 75%, rest 60sec
1 rep @ 85%, rest 60sec
1 rep @ 90-95%, rest 2min
+
Strict Pull-Ups; Max Reps, rest 2min
+
Back Squat; 1 rep @ 101-103%, rest 2min
+
Strict Pull-Ups; Max Reps, rest 2min
+
Back Squat; 1 rep @ 103+% of 1-RM, rest 2min
+
Strict Pull-Ups; Max Reps
*This is going to require everyone to think about their 1RM back squat and adjust percentages based of possible 1Rm if they don’t have a concrete number.
*Beginners will just be working up the ladder to a tough 3-5 reps
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
Competition
Wod will be posted at gym
Performance
A. Pause Front Squat @ 24X1 + 2 Front Squats, x 4 sets, rest 2 minutes
*Goal is to match or improve on your four heaviest loads used last Tuesday.
B1. GHD BE @3011; 6-8 reps x 3 sets, rest 1min
B2. Weighted Front Plank; 60 seconds unbroken, rest 1min
*Must maintain solid core throughout front plank or set is terminated
C. AMRAP in 12 minutes of:
10 burpees
10-dumbbell push press (pick a heavy weight)
10 Stationary DB lunge steps (not walking)
180’ farmer’s carry with dumbbells
*Use same DB’s for everything
*180’= 3 lengths of gym
Competition
Wod will be posted at gym
