WODs
 | Thu, May 4 2017 |  |
| Group WarmUp 15 | 20170504 Snatch Strength | 20170504 C&J Strength | 20170504 MetCon | 20170504 Power Hour |
Group WarmUp 15
(Weight)
3 Rds:
20 DUs
5 WalkOuts
10 Spiderman and Reach
15 AirSquats (slow down, fast up)
Then:
3 Sets, with an light load or empty barbell:
1 Pausing Overhead Squat + 2 Snatch Balances
Then:
Empty Barbell
3 sets: 1 Pausing Front Squat (2s pause) + 1 Front Squat
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20170504 Snatch Strength
(Weight)
10:00-25:00
1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2
Rx+: Squat Snatch
Rx: Power Snatch
Note in comments whether Power or Squat
| Duane | 95,105,115,120,125 Rx | Squat Snatch | | Sarah | 65, 70, 75, 85, 95 Rx | squat snatch |
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20170504 C&J Strength
(Weight)
25:00-40:00
2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2
Rx+: Squat Clean
Rx: Power Clean
| Duane | 135,145,155,165,175,185,195 Rx | | | Sarah | 85, 95, 105, 115, 125, 130, 135 Rx | power cleans |
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20170504 MetCon
(Time)
40:00-55:00
3. Conditioning
400M Run Buy In
30-20-10
Thrusters
Toes to Bar
Rx+: Dumbbell (50/35)
Rx: Barbell (95/65)
Rx2: Barbell (75/55)
| Sarah | 9:04 | DB Thrusters and GHDs |
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20170504 Power Hour
(Check In)
0:00-15:00
1. Front Squat
60%/5
65%/5
70%/5
(75%/5)3
15:00-35:00
2. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
6 Strict Deficit HSPU
Rest :45
5 Strict Deficit HSPU
Rest :30
4 Strict Deficit HSPU
Rest :15
3 Strict Deficit HSPU
35:00-55:00
3. Conditioning
4 Rounds:
18 Calorie Bike/Row/ 800M Run
12 Clean and Jerks (135/95)
6 Muscle-ups
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