Strength/Skill Every 1 min for 12 mins, alternating between: 2 Squat Cleans, 0.75x bodyweight 7 Knees To Elbows Then Complete as many rounds as possible in 20 mins of: 5 Power Cleans, 185/125 lbs (yes this is heavy but should not exceed 80% of 1rm max) 10 Toes-to-bars 15 Burpee (Bar Facing)s Buyout 4×10 deficit…
The Open starts February 25. Will you be ready? Strength Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×5+ at 85% 1RM* *Go for as many reps as possible on the last set. Then Complete as many rounds as possible in 14 mins of: 100 Double Unders 30 Snatches,…
Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters. At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then…
Strength
Squat 10-10-10-10
Then
Complete as many rounds as possible in 20 mins of:
2 Rope Climbs, 15 ft
20 Pistols
40 Double Unders
Buyout
4 x ME Deficit ring rows
Strength/Skill
Every 1 min for 12 mins: Toes-to-bars
10 Toes-to-bars*
*scale reps up or down as necessary. each set should be 30 seconds or less.
Then
3 rounds for time of:
15 Thrusters, 95/65 lbs
15 Burpees
Buyout
4 x 1 minute weighted planks
Bench Press 12-12-12*
*these should be heavy for 12 and all done with the same weight. take 2 or even 3 warmup sets to get there
Then
3 rounds for time of:
20 Overhead Squats, 95/65 lbs
20 Chest-to-bar Pull-ups
Buyout
4 x 10 behind the neck press
4 x 10 triceps
Strength Every 2 mins for 10 mins: Squat Clean & Jerk 4 Squat Clean & Jerks, 70% 1RM Then Complete as many rounds as possible in 15 mins of: 15 Clean & Jerks, 135/95 lbs 15 Wall Balls, 20/14 lbs Buyout 4 x 10 straight leg GHD with bar Tuesday Capacity With HR @ 150BPMs…
This is a deload week. Don’t care how good you feel please nothing super heavy outside of the WODs (that means nothing over 80% preferably 70% or less) Starting first week of January it’s Open season so be patient because the big loads along with high volume are coming. Wods should not be at…
Linda
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight
Take the day off and see you tomorrow for Linda.
