Every 30 seconds for 5:00 minutes (22 total reps):
2 Banded Deadlifts @ 60% + Band – DEMO VIDEO
Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.
-then-
Conditioning
100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#
For time.
Tabata Row
Tabata Pushups
Tabata Situps
Spend time on mobility during warm up.
—Reminder—
7PM Class Lift-work with Joey.
Sign up in advance on this post or on our Facebook page.
EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.
-then-
3 rounds for time of:
Run 200m
25 Pull-ups
Run 200m
25 Jumping Squats 45#
HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.
-then-
7 rounds for total reps of:
30 Seconds ME Double-Unders
30 Seconds ME Power Snatch 115/75#
*Rest 1 minute.
—5AM CLASS—
Monday
Wednesday
Friday
WOD
Technical Smackdown
For Time:
5 Rope Climbs
10 Pistols (each leg)
20 Toes to Bar
30 One-Arm Kettlebell Snatches (24/16)
40 Push Ups
50 Walking Lunges
100 Squats
BB Gymnastics
1) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
Conditioning
4 rounds for total working time of:
8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg
Rest 1:1
Every 30 seconds for 5:00 minutes (22 total reps):
2 Banded Deadlifts @ 55% + Band – DEMO VIDEO
Notes: Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.
-then-
15 C2B Pull-ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
12 C2B Pull-ups
40 Split Jumps
20 Wall Balls 20/14#
9 C2B Pull-ups
30 Split Jumps
10 Wall Balls 20/14#
For time.