Strength:
Deadlift
4 x 3 @ 80 %
WOD:
Partner WOD
Buy In: Sled Pull 50lbs/30lbs to end of conex box; Switch partners and bring it back
30 Power Cleans @ 155/105
40 Toes to Bar
1 lap together; One partner Farmer Carry (53/35), other partner holds Slam Ball (20/10)
When partner drops KB, SWITCH
Cash Out: Sled Pull again
WOD:
5 Rounds For Time
6 HSPU
1 Tower Run
12 Slam Balls 30lb/20lb
750m Row
Then…
Slide into the weekend like…
REMINDER: Gym will be closed on Monday, 09/05/2016. See everyone on Tuesday!
Have a Happy and Safe Labor Day!!
Happy September!
Mo Betta Mobility
Warrior Series ROMWOD (40 minutes)
WOD:
“Randy”
75 Power Snatches 75lb/55lb
Please try to arrive early so we can start class ON TIME.
We have a lot to get through and a limited amount of time.
Thank you
Skill/Strength:
Bear Complex
30 minutes to work on Heavy Singles
Work up to As Heavy As Possible
WOD:
Death by… Bear Complex @ 50% of 1 rep max
Strength:
Bench Press
2 x 5 @ 70%, 2 x 5 @ 75%, 1 x 5 @ 80%
WODs:
100 Sit Ups FOR TIME
5 minute REST
2 minute AMRAP of Double Unders
5 minute REST
100 Burpees FOR TIME
Skill:
12 minute EMOM
(Start with 40% of 1 round max of Squat Clean…
Add weight every other minute)
WOD:
10 minute AMRAP
7 Squat Cleans 155/105
14 KBS 53/35
WOD:
“Filthy Fifty”
50 Box Jumps, 24 inches
50 Jumping Pull Ups
50 Kettlebell Swings, 35 lbs
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wall Balls, 20 lbs
50 Burpees
50 Double Unders
Mobility Work (19 minutes)
WOD #1
“Grace”
30 Clean and Jerks @ 135/95
WOD #2
5 Rounds For Time
35 Double Unders
200m Run
Heavy Squat Day
(Over Head Squats and Back Rack Jerks)
Dynamic warm up as a class:
Frog Jumps, Burpee Broad Jumps, Squat Jumps, “Leg Over Fence” Drill, etc.
OHS drill (narrow grip)
Intro to Back Rack Jerks; Split and Power
Work up to a heavy 3 rep MAX
3-3-3-3-3-3 OHS
Heavy Single Back Rack Jerks
1-1-1-1-1 BRJ
WOD:
“Baseline“
For Time:
500m Row
40 Air Squats
30 Abmat Sit Ups
20 Push Ups
10 Pull Ups
Then…
4 Rounds
500m Row
Rest 5 minutes
Log all scores into BTWB, especially your fastest time.
Extra Credit:
Tabata Ab Work
