 Metcon:
2 Rounds: 400m Run 26 Hand Release Pushups 500m Row 26 Sit-Ups 400m Run 26 Deadlifts (95/65) 500m Row 26 Push Press (75/55) 400m Run 26 Double-Unders 500m Row 26 Thrusters (45/35)
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 Strength 1:
10:00 EMOM 2 Reps Shoulder Press @ 82.5% Metcon 1: 1000m run MetCon 2: OPEN 14.1 10:00 AMRAP 30 Double Unders 15 Power Snatch (75/55) Strength Class: Snatch Pulls 3x5 Bent over Row complex 8-8-8-8-8 23:00 EMOM Bench Press Min 1 - 4 Reps @ 75 Min 2 - Rest Min 3 - 3 Reps @ 80 Min 4 - Rest Min 5 – 2 reps @ 85 Min 6 - Rest Min 7 – 1 Reps @ 90 Rest
 Olympic Lifting Work
10:00 EMOM 3 Reps Hang Squat Snatch @+ 2-5# from 2 weeks ago 10:00 EMOM 3 Reps Hang Squat Clean @+ 2-5# Metcon Happy 40th Birthday Coach Keith! 40 Sit ups 40 Box Jumps 40 Muscle Ups (or burpee pull-ups) 40 thrusters (95/65) 40 hang clean (95/65) Can be completed in any order and count (ie 2 MU,10 sit up, 2 MU 10 cleans) until 40 of each are complete......  Gymnastic Strength
3 Rounds 80% of Max HSPU Rest 2:00 80% Max Pull Up Rest 2:00 Strength 2: 7:00 EMOM Weighted Step Ups 3 Reps each Leg Metcon: 4 rounds for time of: 15 box jumps, 36/27 Run 400 meters Strength Class Deadlift 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 75% 2 Reps 4:00 – 7:59 @ 85% 1 Rep 8:00 – 12:00 @ 95% Weighted Ring Dips 3-3-3-3-3 3x max effort strict TTB  Metcon:
Partner WOD 1: 2000m row for time. Can be broken up Any way you choose. Partner WOD 2: 20:00 AMRAP – 95/65 1 – Deadlift 3 – Hang Clean 5 – Thruster 7 – Back Squat  Strength:
23:00 EMOM Front Squat Min 1 - 4 Reps @ 80 Min 2 - Rest Min 3 - 3 Reps @ 82.5 Min 4 - Rest Min 5 – 2 reps @ 85 Min 6 - Rest Min 7 – 1 Reps @ 90 Rest Metcon: A. 3:00 AMRAP of Deadlift: 15 reps at 185/135 15 reps at 225/155 AMRAP at 275/185 Rest 5:00 B. 3:00 AMRAP of Bench Press: 15 reps at 135/95 15 reps at 155/105 AMRAP at 185/135 Strength Class: Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 85% 2 Reps 4:00 – 7:59 @ 90% 1 Rep 8:00 – 12:00 @ 95% Bent over Row complex  Woehlke
3 rounds, each for time of: 4 jerks, 185 lb. 5 front squats, 185 lb. 6 power cleans, 185 lb. 40 pull-ups 50 push-ups 60 sit-ups Rest 3 minutes between rounds. Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.  10:00 EMOM
3 Reps Hang Snatch @+ 2-5# from 2 weeks ago 10:00 EMOM 3 Reps Hang Clean @+ 2-5# from 2 weeks ago ***FORM IS KING**** Metcon: Teams of 3 10:00 AMRAP Increasing Ladder of: Wall Balls(20/14) 10-20-30-40-50-60-70, etc Axle Bar Snatch/Clean 5-10-15-20-25-30-35, etc Ring Muscle Ups (Burpee Pull Ups) 2-4-6-8-10-12-14, etc Male athletes will Snatch and Female athletes will Clean with the same bar Elite weight will be 105# Rec & Masters will be 75# Any time of Snatch or Clean is permited. Rec athletes will do Burpee Pull ups for Muscle Ups and Masters athletes have a choice of Ring or Bar Muscle Ups or 2x number of Burpee C2B Pull ups  Gymnastic Strength:
Set New Max HSPU Fully Recover Set New Max Kipping Pull Up (Not Butterfly) Strength 2: 7:00 EMOM Weighted Step Ups 3 Reps each Leg MetCon: For Time: 34 Jerks (135/95) 5 Deadlift (315/205) 19 Cal Incline Row 16 Pull Ups Happy Birthday Coach Steve! |
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