Strength: Wendler squat and shoulder press
WOD: for time
1,2,3,4,5 reps of
front squat 155/105
box jump 36″/28″
then
1,2,3,4,5 reps of
hang clean
box jump
then
1,2,3,4,5 reps of
push press
box jump
LV2 115/75 and 30″/24″
LV1 95/65 and 24″/18″ or less
WOD: “That’s your backup”
for time
1000m row
30 burpees
30 double unders
30 box jump overs
30 dumbbell snatch 45/25
30 toes to bar
30 dumbbell snatch 45/25
30 box jump overs
30 double unders
30 burpees
1000m row
Strength: Wendler bench press
WOD: 2000m row
*10 sit ups every 90 seconds!
Strength: Wendler deadlift
WOD: 5 rounds for time
10 deadlift 225/135
400m run
1 rope climb
Extra credit: 100 four count flutter kicks
Great job yesterday with all the PR’s on your cleans.
Keep up the good work!
Strength: Wendler shoulder press
WOD: “Angie”
for time
100 pull ups
100 push ups
100 sit ups
100 air squats
Lv2 will be 75, and Lv1 will be 50
Strength: Wendler squat
WOD: Clean ladder with 5 burpee buy in
| RX | Lv2 | Lv1 | |
| min 1 | 5 burpees, clean 135/95 | 5 burpees, clean 95/65 | 5 burpees, clean 65/42 |
| min 2 | 5 burpees, clean 155/115 | 5 burpees, clean 115/85 | 5 burpees, clean 75/52 |
| min 3 | 5 burpees, clean 175/135 | 5 burpees, clean 135/105 | 5 burpees, clean 85/62 |
| min 4 | 5 burpees, clean 195/155 | 5 burpees, clean 155/125 | 5 burpees, clean 95/72 |
| min 5 | 5 burpees, clean 205/165 | 5 burpees, clean 165/135 | 5 burpees, clean 105/82 |
| min 7 | 5 burpees, clean 215/175 | 5 burpees, clean 175/145 | 5 burpees, clean 115/92 |
| min 9 | 5 burpees, clean 225/185 | 5 burpees, clean 185/155 | 5 burpees, clean 125/102 |
| min 11 | 5 burpees, clean 235/195 | 5 burpees, clean 195/165 | 5 burpees, clean 135/112 |
| min 13 | 5 burpees, clean 245/205 | 5 burpees, clean 205/175 | 5 burpees, clean 145/122 |
| min 15 | 5 burpees, clean 255/215 | 5 burpees, clean 215/185 | 5 burpees, clean 155/132 |
| min 17 | 5 burpees, clean 265/225 | 5 burpees, clean 225/195 | 5 burpees, clean 165/142 |
| min19 | 5 burpees, clean 275/235 | 5 burpees, clean 235/205 | 5 burpees, clean 175/152 |
| min 21 | 5 burpees, clean 285/245 | 5 burpees, clean 245/215 | 5 burpees, clean 185/162 |
ETC…….
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You must successfully complete 5 burpees, and then 1 clean within a minute. The first 5 steps in the ladder will be EMOM style. After that, it will be every 2 minutes. So step 6 will start on minute 7, step 7 on minute 9, step 8 on minute 11…
If you fail the clean, you can try again until your time (1 or 2 min) is up.
Everyone will have their own bar and add their own weight, so make sure you start with enough weight already with you to add after each rep. And remember, don’t hog all the 5’s and 10’s. Figure out what you’ll need ahead of time.
Farewell to this crazy coach. You’ll still still see him around though.
Stay safe on the line!
WOD: “Mama’s Pool”
4 rounds
10 power clean 135/95
10 burpees
10 front squat 135/95
400m run
Cashout: 100 wall balls 20/14
Strength: Wendler bench press
Strength: Deadlift
WOD: for time
20 deadlift 225/115
20 kettle bell swings 70/53
1 tower run
15 deadlift
15 kettle bell swings
1 tower run
10 deadlift
10 kettle bell swings
1 tower run
5 deadlift
5 kettle bell swings
1 tower run
Strength: Wendler shoulder press
WOD: 15 minute EMOM
3 hang cleans 115/75
3 push press 115/75
5 burpees
All done each and every minute. The quicker you finish,
the more rest you get until the next minute starts.