Strength A1. Push Press 4 x 4 @ 80% A2. Toes-2-Bar 4 x 10-15 Conditioning Complete for time: 27 Pull-ups 9 Clean & Jerks 21 Pull-ups 7 Clean & Jerks 15 Pull-ups 5 Clean & Jerks 9 Pull-ups 3 Clean & Jerks Prescribed Clean & Jerk weight is 205#/133#. Scale to 70% of max.
Strength Back Squat 8 x 3 – Every 2 minutes: Set 1 – 50% 1Rm Set 2 – 65% Set 3 – 75% Set 4 – 80% Set 5 – 85% Set 6-8 – 90+% Conditioning 4 x 3 minute AMRAP 10 Kb Swings (70#/53#) 10 Goblet Squats (70#/53#) 10 Push-ups *Rest 1 minute between …
Partner WOD “Bear Down” With a partner, complete 5 rounds for time: 400m Run (together) 20 Bear Complexes* (95#/63#) *1 Bear Complex: 1 Power clean 1 Front Squat 1 Push Press 1 Back Squat 1 Rack Press
Strength A1. 4 x 5 Speed Back Squats 21×1 tempo @ 55+% Back Squat Max A2. 4 x 8-10 Strict Dips (weighted if possible) Conditioning Reps of 15-12-9-6-3: Overhead Squat (135#/93#) Burpee Box Jumps (24″/20″) Cash-Out Tabata Hollow/Arch Hold
Strength A. 4 x 5 Deadlifts @ 50%-60%-70%-80% of last weeks 5RM B. Every :30 for 4 minutes (8 sets) complete 3 Deadlifts @ 85% of last weeks 5 rep max. Conditioning For time: 50 Calorie Row 40 Toes-2-Bar 30 Burpees 20 Alternating Kb Snatches (60#/44#) 10 Bar Muscle-ups (C2B pull-up sub) *15 minute cap
Strength A1. Push Press 5×5 @ 75% 1RM Rest :30 A2. Weighted Chin-ups 5×5 – as heavy as possible. Scale with chin-up negatives. Rest :90 Conditioning 10 minute AMRAP: 30 Double Unders 10 Handstand Push-ups 10 Box Jumps (30″/24″)
Strength Back Squat – Every 2 minutes: 5 reps @ 60% 5 reps @ 70% 5 reps @ 75% 3 reps @ 80% 3 reps @ 85% 3 reps @ 90% Conditioning Complete for time: 800m Run 50 Wall Balls (30#/20#) 30 Hang Cleans (185#/123#, scale to 65% of clean max)
Reminder that we will be at Bomke’s Patch with a Partner WOD at 11am with a social afterwards. Directions to Bomke’s Patch Partner WOD “Jacked O’ Lantern”
Strength A1. 4 x 5 Speed Back Squats 21×1 tempo @ 50% back squat max A2. 4 x 10 Strict Toes-2-Bar (scale with kipping t-2-b or v-ups) Conditioning Rx’d: “Mary” 20 minute AMRAP: 5 Handstand Push-ups 10 Alternating Pistols 15 Pull-ups Intermediate/Scaled: “Cindy” 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats
Strength 15 minutes to find 5RM Deadlift This should be done in 5-7 sets. Do not work through bad technique. Conditioning Ghost v2.0 5 rounds: 20 Calorie Row 15 Burpees 50 Double Unders Rest 1 minute between rounds.
