Partner WOD: Increasing Clean & Jerk Ladder 3 reps Each @ 95/65 115/75 135/95 155/105 185/115 205/135 225/155 7:00 Cap. If Ladder is completed score time to completion Masters: 3 reps Each @ 75/50 95/65 105/75 125/85 145/95 165/110 185/125 or: Increasing Jerk Ladder 3 reps Each @ 65/45 75/55 95/65 105/75 115/85 135/95 155/105 If Planning Scaled for Competition MetCon: 6:00 AMRAP 7 Power Snatch (115/75) 8 Bar Facing Burpees Bonus: Partner WOD For Time: 50/30 Synchronized Sit ups (touch hands together at top) 50/30 Synchronized Push Ups 50/30 Synchronized Squats
0 Comments
We Will Always Remember 2001 Meter Row or Run Then: 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups 11 Power Cleans (175/125) 11 HSPU 11 KB Swings (75/55) 11 TTB 11 Deadlifts (170/120) 11 Push Jerks (110/75) Then: 2001 Meter Run or Row (choose opposite of 1st movement) The WOD itself is completely symbolic of 9/11 The 2001M row or run represents the year the attack took place. The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center Lifting Class: 15:00 Weighted Strict Pull Ups 15:00 Weighted Kipping Pull Ups 15:00 Weighted Muscle Ups HAPPY BIRTHDAY LUKE! Strength: Back Squat 5-5-5 – AMAP @ 80% MetCon: RX DivisionPartner WOD 21-15-9 reps for time of: Synchronized deadlifts (225/155) Pull-ups (if one partner is done the Pull Ups before the other they must wait before starting next rounds of Deadlifts) Max Muscle Ups to 6:00 CAP MetCon: Scaled Division Partner WOD 21-15-9 reps for time of: Synchronized deadlifts (185/115) Ring Rows (if one partner is done the Ring Rows before the other they must wait before starting next rounds of Deadlifts) Max Pull Ups to 6:00 CAP *NEW* Lifting Class: 5PM 20:00 OH Squat – work up to Heavy – NOT MAX double. 10:00 High Hang Squat Snatch 10:00 Low Hang Squat Snatch 10:00 Full Squat Snatch Strength: Push Press 3-3-3 AMAP @ 85% MetCon 1: Partner WOD 3 - 2:00 Rounds Each (1 Athlete work, other rests. 12:00 Total time) 20/15 Burpees Max Calorie Row Score is total Cal rowed (20 Elite, 15 Recreational) Rest 6:00 MetCon 2: Individual WOD 10 Rounds 10 KB Swings (75/55) 10 Push Ups 10 Box Jump Overs (24/20) Strength 1: Shoulder Press 5-5-5- AMAP @80 1rm Strength 2: Weighted Pull Ups 3-3-3-3 Alternate between SP & Pull Ups MetCon In front of a clock set for 12 minutes: 1 minute of 115/75. power snatches 1 minute of sit-ups 2 minutes of 115/75. power snatches 2 minutes of sit-ups 3 minutes of 115/75. power snatches 3 minutes of sit-ups Bonus Conditioning: Row 2k |
Archives
March 2020
Categories |