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NOTE SPECIAL TIMES THIS WEEK:
Monday & Tuesday: Regular Schedule Wed: 5:30am, 9:30am, NO NOON, 5:00pm, 6:00pm Thurs: 5:30am, NO NOON, 5:00pm, 6:00pm Fri: 5:30 am, NO 9:30am, 12:00pm (YES), 5:00pm, 6:00pm SAT: 10:30-1:00 OPEN GYM - NO 9:00am INTRO WOD STRENGTH 15 minutes to find SQUAT Snatch 1RM ... Make 2 lifts BEFORE adding weight. METCON Annie D/U's Sit Ups 50, 40, 30, 20, 10 THEN IMMEDIATELY BEGIN: Cindy 5 Pull Ups 10 Push Ups 15 Squats 15 MINUTE Time Cap .... Will track Annie time and total cindy reps in remaining TIME...
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STRENGTH
10 Minute EoMOM 5 OH Press @ 75-80% of 1RM WOD 50 Back Squats Rx+ (225/185) Rx (185/135) Scaled (135/95) 50 Power Cleans Rx+ (185/135) Rx (155/105) Scaled (115/75) Movements can be broken down in any number of sets and any order you would like to complete them.... STRENGTH
10 Minute EoMOM of : 5 Bench Press @ 80% of 1RM Partner WOD P1 : Row for Max Calories While PB Completes 1 Round of: 10 Wall Balls 10 Burpee Box Jump Overs (24/20) THEN SWITCH 14 Minute AMRAP Score is total calories rowed. STRENGTH
10 Minute EoMOM 5 Hang Power Snatches (NO DROPPING THE BAR BETWEEN REPS) METCON 50 D/U's (Scale with 25 S/U's and 25 D/U Attempts) 15 Pull Ups 10 Push Press OR Push Jerks (135/95) 3 Rounds STRENGTH
10 Mintue EoMOM 3x7 @ 70% Back Squats 2x3 @85% Back Squats METCON 25 Ab Mat Sit Ups 8 Power Cleans (185/135) 4 Rounds STRENGTH
10 Minute EoMOM 7 Deadlifts @ 70% of 1RM METCON 250 Meter R-O-W Run 10 Down and Backs 15 Burpees 5 Rounds STRENGTH
12 Minute EoMOM Bench Press 2x7, 2x5, 2,3 METCON KB Swings (53/35) KB Snatches (53/35) Burpees Over KB 2, 4, 6, 8, 10, 12, 14.... 9 Minute AMRAP STRENGTH
12 Minute EoMOM Thrusters 2x7, 2x5, 2x3 METCON Deadlifts (185/135) D/U's Pull Ups 20, 15, 10, 5 STRENGTH
15 Minute EoMOM 1st Minute: 7 Bentover Rows 2nd Minute: 5 Good Mornings 3rd Minute: REST METCON 400 MeterR-U-N 12 Ring Dips 12 Box Jumps (30/24) 12 H/R Push Ups 4 Rounds STRENGTH
13 Minute Every 3rd minute on the minute 2 Clean and Jerks... Add weight every round to find heaviest set of two Partner WOD 3 Snatch Grip Deadlifts (115/95) 3 Hang Power Snatches (115/95) 3 Squat Snatches (115/95) Partner 2 rests while partner A works then Switch. 1 Round is completed when each Partner completes their 9 Reps. 14 Minute AMRAP |
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