Strength: 12:00 EMOM Back Squat 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% MetCon 1: 9 Power Snatches 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 MetCon 2: 3:00 AMRAP Max Squat clean Thrusters (185/135) Strength Class: Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% add #5 to lasts weeks Snatch Pull negatives 3-3-3-3-3 w/ :05 negative Max Ring Dips x 3
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Partner WOD As a team complete: 100 Sled Push Lengths of gym (225/155) 600/500 Calories on the rowing machine One partner pushes sled, while other partner rows Strength Class: Shoulder Press: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Strict Pull Ups 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90%
Partner WOD As a team complete: 100 Cal Row With Partner Holding Deadlift Bar (185/135) 200 Push Ups With Partner Holding Plank 300 Squats with partner Hanging From Pull Up Bar 400 Double Unders with partner balancing on roller Strength Class: Sumo Deadlift: 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Shoulder Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% |
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