Partner WOD: 24 Minute AMRAP: Partner A completes 1 round of Cindy followed by a 100 meter run carrying a slam ball (30/20 lbs). While Partner A is going, Partner B is on the rower, rowing for as many calories as possible. Once Partner A completes the run, they switch. *There will be two scores:
Strength: Push Press 5-5-5-5-5. Compare to January 18th. Conditioning: 10 Minute AMRAP: 15 hang power cleans (95/65), 30 Double Unders. Olympic Weightlifting (Wednesday Nights from 6:30pm – 8:30pm). A)1 snatch + 1 hang snatch + 1 pause overhead squat. Build to a heavy set. *Pause for 2 seconds in the bottom of the OHS.
10 Minute AMRAP: 1 clean (165/110), 2 box jumps (24″/20″), 2 cleans, 4 box jumps, 3 cleans, 6 box jumps… *Continue the pattern of increasing the cleans by 1 rep, and box jumps by 2 reps. **RX+: weight (185/125), box jumps (30″/24″). Cash Out: Handstand Skill Work: 5 Sets: *The instructor will help you
Re-Test from November 13th (open post to see whiteboard picture). Cycle through the following exercises for 5 rounds: :40 work / :20 rest A) Dumbbell Push Press (40/25), B) ab mat sit up, C) Sumo Deadlift High Pull (75/55), D) Slam Ball. *score it total reps
Partner WOD: For 20 minutes, every minute on the minute: perform 10 power snatches (75/55), followed by as many burpees as possible with remaining time. *Partner A goes for a full minute while partner B is resting. Once the minute is up, it’s Partner B’s turn while A rests (each person does 10 rounds).
Strength: Pause Front Squat 2-2-2-2-2. These are performed with a slow and controlled descent, a full 2 second pause in the bottom, and then an aggressive and explosive drive up. Conditioning: For time: 21-15-9 Hang Power Clean (135/95), Burpees over the barbell (lateral hop). *Time Cap; 12 minutes.
Strength: Bench Press 3-3-3-3-3. Weighted Strict Pull Ups 3-3-3-3-3. *This is performed as a superset (perform 3 bench press then immediately perform 3 pull ups, then rest). **If 3 unbroken strict pull ups are easy, do them weighted. Conditioning For Time: Run 800 meters, Row 500 meters, 100 Double unders. *This shouldn’t be a paced
4 Rounds for time: 10 DB Thruster (50/35), 15 Toes to bar, 10 American Swing (70/53). Core Cash Out: 3 rounds not for time: 25 Hollow Rocks, 1 minute Superman Hold. *Scale hollow position to a rocking tuck if needed. Olympic Weightlifting (Wednesday Nights from 6:30pm – 8:30pm). A) Snatch 7X1, aim to do all