Front Squat 5×2
Front Squat for load:
#1: 2 reps @70%
#2: 2 reps @75%
#3: 2 reps @80%
#4: 2 reps @85%
#5: 2 reps @90%
#1: 2 reps @70%
#2: 2 reps @75%
#3: 2 reps @80%
#4: 2 reps @85%
#5: 2 reps @90%
Snatch Complex EMOM
Every Minute, on the Minute for 6 Minutes:
1 Hang Power Snatch
1 Power Snatch
1 Hang Power Snatch
1 Power Snatch
3 Minutes at a Time
3 Rounds:
3 Minute AMRAP of:
10 Burpees
20 Sit-ups
10/7 Calorie Row
*Rest 90 Seconds Between Rounds
*Pick up where you left off
Chippin away at Tuesday
For time:
400 Meter Run
50 Double Unders
15 Thrusters (75/55)
400 Meter Run
15 Thrusters (75/55)
50 Double Unders
400 Meter Run
400 Meter Run
50 Double Unders
15 Thrusters (75/55)
400 Meter Run
15 Thrusters (75/55)
50 Double Unders
400 Meter Run
Rx+ (95/65)
Overhead Squat
5×2
*Build throughout, up to 90%
*Build throughout, up to 90%
Handstand Push-ups
15 Minutes of Handstand Push-up Practice
Work where you’re at in the progression:
– Pike Push-ups
– Seated Dumbbell Press
– Elevated Pike Push-ups
– Wall Walks
– Kick-ups
– Negatives
– Kipping HSPU
– Strict HSPU
– Deficit HSPU
– Deficit Strict HSPU
Unbroken is Key
3 Rounds for Time of:
15 Pull-ups
15 Push Press (75/55)
40 Double Unders
15 Pull-ups
15 Push Press (75/55)
40 Double Unders
*Burpee Penalty – On every transition and if you break up a movement within a round, 5 burpees
Saturday Endurance WOD (7:45am)
With 14 Minutes on the Clock:
1 Mile Run Buy-in
1 Mile Run Buy-in
With remainder of 14 Minutes AMRAP of:
20 Alternating Dumbbell Snatch (40/30)
10 Thrusters (75/55)
10 Toes-to-bar
10 Burpees
*If unable to run a 10-minute mile, cut run back to ~1000 meters
*Rest 2 Minutes
With 10 Minutes on the Clock:
1000 Meter Row Buy-in
With remainder of 10 Minutes AMRAP of:
20 Alternating Dumbbell Snatch (40/30)
10 Thrusters (75/55)
10 Toes-to-bar
10 Burpees
*Pick up where you left off in first AMRAP.
Community WOD (10:00am)
10 Minute AMRAP of:
100′ Farmer Carry (20 reps)
10 Thrusters (45/35)
10 Alternating Dumbbell Snatch
10 Candlesticks
10 Burpees
100′ Farmer Carry (20 reps)
10 Thrusters (45/35)
10 Alternating Dumbbell Snatch
10 Candlesticks
10 Burpees
Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups