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POWER CYCLE TODAY
WOD 5 deadlifts 5 Hang Power Cleans 5 Push Press 5 Front Squats 5 Hang Power Cleans 5 Rounds for Time - 1 minute mandatory rest between rounds
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STRENGTH
Back Squat 10 - 5 - 5 - 5 - 3 - 1 WOD 21 Wall Balls (20/14) 21 Box Jumps (24"/20") 400 Meter Run (200 meter Jog/200 meter Sprint) 3 Rounds STRENGTH
Shoulder to OH 5 - 5 - 5 - 3 - 3 WOD 3X Deadlifts (weight = 3 Rep Max) 1X up the rope with a 20 lb vest LEGLESS AMRAP 7 minutes Scale options: Don't wear a vest, use your feet, do 5 Five second pull ups instead! STRENGTH
Power Cleans 5 - 5 - 5 - 3 - 3 WOD 1,000 Meter ROW (sprint 0 -100, 300-400, 600-700 and 900-1,000) 800 Meter RUN (sprint/jog every other 100 Meters) 2 ROUNDS STRENGTH
Deadlift 5 x 5 WOD 100 Squat 100 Ring Dips 100 Box Jump overs Recommend 10 sets of 10 STRENGTH
Bench 10 - 7 - 7 - 5 - 5 WOD 25 KB Snatches w/ each hand (35/26) 50 Double Unders (150 Singles) 800 Meter Run 3 Rounds Warm up and Stretch
WOD 50 Pull ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65). 400 Meter Run 50 Pull ups FOR TIME STRENGTH
Front Squats 10 - 7 - 7 - 7 -5 - 5 WOD - Buddy Workout Buddy 1: 500 Meter Row Buddy 2 : Cycle through AMRAP of : 5 H/S P/U's 5 Pull ups 5 Push Ups Each partner to complete 2000 meter Row (So yes.. 4 Rnds) Warm up and Stretch
STRENGTH 25 Minutes to work up to a 1 RM on : Snatch 1 - 1 - 1 - 1 Clean and Jerk 1 - 1 - 1 -1 Rest between reps as needed Then... 10 minutes to perform Good Mornings 8 - 8 - 8 (30% of your back squat weight) Finish with a timed WOD of : 50 Hang Power Cleans (115/75) 10 Burpees every time the bar touches the ground For Time We will be meeting at the GLACIER For FRIDAY's WOD. Plan to RUN (not ROW) the East Glacier Trail with the bears and the tourists who are now here in Juneau!!!! Bring tourist spray if you have it. Don't worry about the bears.
WOD Times will be as Follows: NO 5:30 am Workout - 12:00 pm - 4:30 pm - 6:00 pm |
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