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Build to a 1rep max Snatch

Build to 1 rep Max Clean and Jerk

WOD:

2 k row

300 dbl unders

1200m run

or if you are doing the barbell wod

3xME unbroken c2b Pull ups with 3min break between efforts and then do the barbell wod

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Build to a 1rep max Snatch

Build to 1 rep Max Clean and Jerk

WOD:

2 k row

200 dbl unders

800m run

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5 min AMRAP HSPU (STRICT IF POSSIBLE)

WOD

30 SQUAT CLEANS FOR TIME

155/105#

 

MAX DISTANCE ROW IN 2 MIN

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Holiday Schedule

Thursday Gym Closed

Friday normal Schedule

Happy Thanksgiving everybody!

 

POWER SNATCH

Work to 80% of 1RM Snatch. Then 2 drop sets. Drop sets @ 35LB down if your 80% is over 220LB. Drop sets @ 25LB down if your 80% is below 220LB

 

WOD

FIRST COURSE:

30 – 20 – 10 OF:

Wall Ball (20/14)

Box Jumps (24/18)

Kettlebell Swings (53/35)

10 minute limit

MAIN COURSE:

AMRAP 16:00

In teams of four

Station 1: Power clean 95/65

Station 2: Double-Unders

Station 3: Pull-ups

Station 4: Rest

Switch stations every minute on the minute.

Score in total number of combined reps.

 

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WOD 1

300 DBL UNDERS

AT 3,2,1 GO AND EMOM 10/6 RING DIPS (PAUSE 1 SEC AT THE TOP TRY TO RECOIL OUT OF THE BOTTOM)

*GO UNTIL 300 DBL UNDER ARE DONE

WOD 2

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65# MAX REPS UNTIL 3 MIN MARK

REST 1MIN

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65#

REST 1MIN

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65#

 

*SCORE IS # OF THRUSTERS

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Build to 1rm Front Squat

 

WOD

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65# MAX REPS UNTIL 3 MIN MARK

REST 1MIN

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65#

REST 1MIN

3 MIN RUNNING CLOCK

400M RUN

THRUSTER 95/65#

 

*SCORE IS # OF THRUSTERS

CORE: 100 AB MAT SITUPS FOR TIME

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Handstand Practice 15 min

Strength:

Deadlift 3×2, 2×1

5min AMrap TGU left arm

5min Amrap TGU right arm

WOD 1:

12-9-6-3 reps

Strict Press 75% 1rm

Deadlift 315/205#

Burpees

WOD 2

30 muscle ups for time

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Handstand Practice 10 min

Strength:

Deadlift 3×2, 2×1

5min AMrap TGU

WOD:

12-9-6-3 reps

Strict Press 75% 1rm

Deadlift 315/205#

Burpees