WODs
 | Tue, May 9 2017 |  |
| Group WarmUp 2 | Group Barbell WarmUp - Thruster | 20170509 Clean and Jerks | 20170509 MetCon | 20170509 Power Hour |
Group WarmUp 2
(Check In)
0:00-10:00
3 Rounds:
20 DUs
20 Plate Thrusters (15/10)
20 Burpees
followed by Group Barbell WarmUp
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Group Barbell WarmUp - Thruster
(Check In)
Thruster Warmup
0:00 - 2 Thrusters, Hold in Front Rack
0:30 - 2 Thrusters, Put Bar on Ground
1:00 - 2 Thrusters, Hold in Front Rack
1:30 - 2 Thrusters, Put Bar on Ground
2:00 - 2 Thrusters, Hold in Front Rack
2:30 - 2 Thrusters, Put Bar on Ground
3:00 - 2 Thrusters, Hold in Front Rack
3:30 - 2 Thrusters, Put Bar on Ground
4:00 - 2 Thrusters, Hold in Front Rack
4:30 - 2 Thrusters, Put Bar on Ground
Rx+: 95/65
Rx: 75/55
Rx2: 65/45
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20170509 Clean and Jerks
(Time)
10:00-30:00
1. Barbell Conditioning
10 Clean & Jerks (65%)
change weights
8 Clean & Jerks (70%)
change weights
6 Clean & Jerks (75%)
change weights
4 Clean & Jerks (80%)
change weights
2 Clean & Jerks (85-90%)
| Sarah | 95, 105, 115, 125, 130 Rx | |
|
20170509 MetCon
(Reps)
35:00-55:00
2. Conditioning
AMRAP 4:
30 Power Snatches
30 OHS
Rx+115/80
Rx-95/65
Rx2-65/45
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches
20 OHS
Rx+135/95
Rx-115/80
Rx2-75/55
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches
10 OHS
Rx+155/105
Rx-135/95
Rx2-95/65
Max bar-facing burpees in remaining time
| Sarah | 66, 49, 41 | 65#, 85#, 95# |
|
20170509 Power Hour
(Time)
0:00-10:00
1. Run Conditioning
3 Sets:
5x 1:30, :15 sec rest
Rest 1:00 between sets
10:00-35:00
2. Gymnastics Conditioning
21 Strict HSPU
Rest 1:00
21 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
15 Strict HSPU
35:00-55:00
3. Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row/Bike
Even: 10 Kipping HSPU'
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