Tuesday WOD

Reminder we have a basic technique class tonight at 7:15pm run by coach Will

 

Strength
Strict press
5/3/1 75% 85% 95%

Deadlift
5/3/1 75% 85% 95%

Metcon

10min AMRAP
200m Overhead plate carry 20/10
10 Burpee onto plate

 

Olympic Lifting
Hang snatch
1-1-1-1-1

Saturday Partner WOD

Partner WOD

15min AMRAP
20 synch burpee
20 synch sit up
*20 pull up
share reps

Rest 5min

Then

10min to find a
1RM squat clean

Wednesday WOD

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1

Tuesday WOD

Strength
Back squat
3×5 65%, 75%, 85%+rep
-Super super set-
ME push up
3xME
Score + Total push up

EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up

Metcon
7Min AMRAP
1 Thruster 50/35
1 Burpee
2 Thruster 50/35
2 Burpee
3 Thruster 50/35
3 Burpee
continue….

Finisher
Hollow rock
5 rounds
20sec/work/rest

Olympic Lifting
Squat clean
5-5-5-5-5