121014

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5×2 High Hang Clean @ 70% start bar at mid thigh

4 sets of 1. Men Start at 50% of 1RM C&J Women Start at 45% of 1RM C&J. 1 Strict Press, 2 Push Press, 3 Push Jerk. Level load across all sets. 
5 Rounds For Time:
– 400m Run
– 15 Overhead Squat 95lbs

120914

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WOD:

10 min Amrap

5 c2b Pull ups

10 wall balls 30/20

300m row

rest 5 min

10 min Amrap

18 kb swings heavy

6 burpee box Jumps 24/20

200m run

rest 5 min

5 min row @ 80%

rest 3 min

10 min Amrap

3 OHS 155/105

30 dbl unders

7 t2b

10 cal on rower

120914

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Deadlift

5,5,4,4 reps building each set

WOD:

10 min Amrap

5 c2b Pull ups

10 wall balls 20/14

300m row

rest 5 min

10 min Amrap

8 shoulder to overhead 115/75#

6 burpee box Jumps 24/20

200m run

120814

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Strength:

Barbell wod

WOD

3 ROUNDS

5 tng power cleans @70%

10 bar facing burpees

rest 3 min

3 x 30 sec max effort meters on the rower 1 min rest between efforts

120814

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5 rounds

3 push press

3 Pendley Row

building in weight each set with 90sec rest between rounds

WOD

3 ROUNDS

5 tng power cleans @70%

10 bar facing burpees

rest 3 min

3 x 30 sec max effort meters on the rower 1 min rest between efforts

 

Team Saturday

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Sorry for the late notice but the gym is closed tomorrow due to the CIM which runs in front of the gym making it close to impossible to run class.

 

Teams of 2

30 min Amrap

20 barbell lunges 135/95#

100m sled drag

1 min plank 30sec each

200 dbl unders

120514

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4 sets of 1 snatch complex at 60% of your 1RM Snatch
  • 1 Power Snatch + 1 Hang Snatch + 2 Overhead Squats

 

WOD:

20 minutes – Every Minute On The Minute
1st min: 2 wall climbs
2nd min: 5 box jumps, no rebound (high)
3rd min: 10s row, all out
4th min: 3 touch-and-go hang power cleans (AHAP)

120414

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3 min Amrap

Burpees to 6 inch Target

rest 1 min

3 min Amrap

Burpees to 6 inch Target

rest 5 min

WORKOUT 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar