Wednesday, October 17, 2018

Wednesday, October 17, 2018

(A) Warm Up

2 Rounds:

1:30 Light Row

5 Hand Release Push ups

10 Tempo Air Squats

6 Alternating Warrior Squats

Into…

Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

(B) Hang Squat Cleans

Every 90s x 7 sets:

1 *Pausing Hang Squat Clean + 1 Hang Squat Clean

*Pausing 3 seconds in the bottom

Set #1: 55%

Set #2: 60%

Set #3: 65%

Set #4: 70%

Set #5, 6, & 7: 70-85%

(C) “Take It In The Front”

AMRAP in 5:00 - Push Press

21 reps @ 115/75

21 reps @ 135/95

Max reps in the remainder of 5:00 @ 155/105

Rest 3:00

AMRAP in 5:00 - Front Squat

21 reps @ 115/75

21 reps @ 135/95

Max reps in the remainder of 5:00 @ 155/105

Rest 3:00

AMRAP in 5:00 - Hang Power Clean

21 reps @ 115/75

21 reps @ 135/95

Max reps in the remainder of 5:00 @ 155/105


PARTNER COMP WOD - 5pm

@ 0:00 - “Take It In The Front v.2”

AMRAP in 7:00 - Push Press

40 reps @ 135/95

40 reps @ 155/105

Max reps in the remainder of 7:00 @ 185/135

Rest 3:00

AMRAP in 7:00 - Front Squat

40 reps @ 135/95

40 reps @ 155/105

Max reps in the remainder of 7:00 @ 185/135

Rest 3:00

AMRAP in 7:00 - Hang Power Clean

40 reps @ 135/95

40 reps @ 155/105

Max reps in the remainder of 7:00 @ 185/135

@ 35:00 - “You Can Do It Put Your Back Into It”

AMRAP in 20:00

30 Cal Row

30 Pull Ups

30 Deadlifts (225/135)

30 Cal Ski

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