WODs
 | Thu, May 18 2017 |  |
| Group WarmUp 9 | 20170518 Strength | 20170518 MetCon | 20170518 Power Hour |
Group WarmUp 9
(Check In)
With a 10 minute timecap:
3 Rounds:
15 DUs (x30 singles)
10 Russian BabyMakers
10 Spiderman and Reach
5 Warrior Squats
5 Walkouts/InchWorms
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20170518 Strength
(Weight)
10:00-30:00
Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
Set #2 – 1 Front Squat @ 87% of 1RM Front Squat
Set #3 – 3 Front Squats @ 82% of 1RM Front Squat
Set #4 – 1 Front Squat @ 90% of 1RM Front Squat
Set #5 – 3 Front Squats @ 82% of 1RM Front Squat
Set #6 – 1 Front Squat @ 93% of 1RM Front Squat
Set #7 – 10 Back Squats @ 78% of 1RM Front Squat
| Sarah | 145, 155, 145, 165, 145, 175 Rx | | | Duane | 205,225,205,235,205,255 Rx | |
|
20170518 MetCon
(Reps, Rx+, Rx2)
35:00-55:00
AMRAP 17:
20 DUs (Scale as Tuck Jumps)
17 Power Snatches
20 Box Jumps (24″/20″)
17 Wallballs (20/14)
200M Run
Rx+: 95/65
Rx: 75/55
Rx2: 65#/45#, 20in/12in, 14#/10#
| Sarah | 3 rnds Rx | | | Duane | 2+74 Rx | |
|
20170518 Power Hour
(Check In)
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. OHS
Take 15:00 to build to Heavy for the day
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