102317

STRENGTH

Power Snatch

3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

WOD

Isabel

30 Power Snatches 135/95
Accessory

20 x 3 – strict pull ups

101817

STRENGTH

0-10 minutes

Find 1 Rep Push Press

10-20 Minutes

Find 1 Rep Split Jerk

WOD

100 Burpee Box Jump Overs 24/20

1 minute on, 1 minute off

101617

WOD

5 Rounds for Time

8 Deadlifts 185/135
25 Double Unders
8 Power Cleans 185/135
25 Double Unders
8 Shoulder to Overhead 185/135
25 Double Unders

* scale accordingly.
* the limiting factor will be the shoulder to over head.
* this is meant to be heavy.

101017

STAMINA

100 Calories row for time

WOD

For Time

21-15-9

Squat Cleans 135/95
Ring Dips

* if you attended yesterday’s WOD, you have the option to do power cleans.

100617

STRENGTH

Back Squat

4×4 @ 70%

WOD

3 Rounds

500 meter row
12 deadlifts 275/185
21 box jumps 30/24

100517

STRENGTH

Push Press

5 Rep Max

WOD

5 Rounds

200 meter run
30 Double Unders
9 Hang Squat Cleans 115/80

100417

STRENGTH

Barbell Cycling

10 Power Snatches @50%
8 Power Snatches @ 60%
6 Power Snatches @ 70%
4 Power Snatches @ 80%
2 Power Snatches @ 90%

WOD

5 min to complete x 4 rounds.

400 meter run (500 meter row)
21 KB Swings 53/35
12 pull ups

* The faster you work, the longer break you get.  If you have not completed the reps at the 5 minute mark, you start over.

* Each round is a sprint.

100317

STRENGTH

Deadlift

5×1 @ 75-80%

WOD

Mid-Line Madness

21-18-15-12-9
Weighted Ab-Mat Sit Ups 25/15
Superman with PVC hold (seconds)