Strength 12:00 EMOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% of Squat Clean weight. Front Squat From Bottom position Metcon: Tabata: (:20/:10 Work/Rest) Burpee Pull Ups Box Jump Cal Row
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12:00 EMOM 3 Reps 0:00 – 3:59 @ 65-70% 2 Reps 4:00 – 7:59 @ 75-80% 1 Rep 8:00 – 12:00 @ 85-90% Squat Clean MetCon 1: As a team complete: 21 Back Squat (225/135)(185/115) 150 Double Unders (Rec = Singles) 9 Muscle Up (Masters = choice of MU or 2x C2B. Rec = Burpee Pull Ups) 15 Back Squat (225/135)(185/115) 120 Double Unders (Rec = Singles) 7 Muscle Ups (Masters = choice of MU or 2x C2B. Rec = Burpee Pull Ups) 12 Back Squat (225/135)(185/115)) 90 Double Unders (Rec = Singles) 5 Muscle Ups (Masters = choice of MU or 2x C2B. Rec = Burpee Pull Ups) WOD #2 Rest 10:00 Metcon 2: Choose from the 3 “Girls” you are competing with next weekend. Gymnastic Strength Prep: Within 3:00 set max unbroken set of Strict HSPU Rest 3:00 Within 2:00 set max unbroken set of Strict Pull Ups Gymnastic Strength 10:00 EMOM Odd: Strict HSPU Even: Strict Pull Ups @ 80% of your max set above. MetCon: 500/420m row 21 Burpee over bar 12 TTB (Rec = Knee Raises) Stabilizer Strength: 10:00 Shoulder Stabilization Olympic Strength: Power Snatch 12:00 EMOM 3 Reps 0:00 – 3:59 @ 70% 2 Reps 4:00 – 7:59 @ 80% 1 Rep 8:00 – 12:00 @ 90% MetCon 1: 21-15-9 Power Snatch (135/95) Burpee over bar Rest 10:00 Metcon 2: 3 rounds for time of: 10 clean and jerks, (135/85) 20 wall-ball shots, (20/14) Strength Class: 20:00 to set max in following the complex: Deadlift Power Clean Hang Squat Clean Front Squat Jerk Strength: 20:00 E2MOM 2 Reps Each Leg DB Bulgarian Split Squat Metcon: “Three Wise Men” A. “Jeremy” AMRAP 4: 5 Hang Snatch, (135/85) 10 Burpee over bar 2 minute rest B. “Ben” AMRAP 4: 10 Power Clean, (135/85) 20 Pull-Ups 2 minute rest C. “Beau” AMRAP 4: 15 Box Jump Overs, (24″/20″) 30 Wall balls, (20/14) Strength Class: 20:00 to set max in following the complex: Deadlift Power Clean Hang Squat Clean Front Squat Jerk |
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