 A. Back Squat
93% for 2 x 1 95% x 1 (work up if feeling good) Then 78% for 1 x 3 on 2 sec speed pause squat B. Front Rack Lunge 3 x 12 *You choose the weight. C. Metcon (Reps) 8 Rounds :20 Seconds Back Squats (95/65) (1-75/55, 2-65/45) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest *Your tabata score is the lowest reps of squats and DU/Singles
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 8am OLY
9am Advanced *Get here around 8:50 to get the warm up in A. Front Squat 3×2 @ 80% / 1×1 @ 83%, 86%, 89%, 92%, max B. MetCon (Time) "Fran" 21-15-9 Thrusters (95/65) Pull-ups 12 Min Cap C. Metcon (Time) 15-12-9 Hand Stand PU Box Jump Overs (24/20) 12 Min Cap D. Metcon (Time) *Partner WOD (Alternating) 35-35-25-25-15-15 GHD Sit Ups American KBS (70/53) 10am Community WOD Metcon (Reps) (0:00 - 12:00) 150 Traditional ab mat SU w/ partner holding feet Then.. AMRAP 1, 2, 3, 4, 5, 6....... Thrusters (95/65) Burpees *15 DU / 30 Singles (12:00 - 15:00) Rest (15:00 - Finish) 4 Rounds Run 400m together 50 Russian KBS (70/53)  A. Metcon (Reps)
Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) S1 - (115/80, 135/95, 155/105) S2 - (95/65, 115/80, 135/95) rest 3 minutes AMRAP 7: 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) S1 - (95/65, 115/80, 135/95) S2 - (75/55, 95/65, 115/80) Tech (Hang Clean, American KBS) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) S1 - (155/105, 185/135, 225/155) S2 - (135/95, 155/105, 185/135) Tech (KB DL) B. Accessory 3 Rounds 20 Ring Rows (Supine Grip) 15 RDLs (Use a bar from the WOD) Farmers Carry (KBs or Farmer's Carry Bar) *Max DB Curls *Max Tri Extensions using body weight with BB on rig  A. MetCon (Time)
Max Effort 1-Mile Run (12 Min Cap) B. Handstand Walk Progression (10 Mins) Step 1: Pike -> Pike from box-> Wall Walk Step 2: Kick into HS on wall Step 3: Free Standing Handstand Step 4: HS Walk Skill Work: - Wall Kiss (Shifting center-mass) @ 1' - Wall Kiss w/ extended body position @ 2' - Shifting weight: Partial HS on box. Hip swaying hands follow. - Extend body and find wall @ 2'6" **If you've never worked on a handstand before you will start at step 1. If you have prior experience you must have mastery at the steps prior to the one you choose to work on. C. MetCon (Time) Max Effort 800m Run (10 Min Cap) D. Strict Pull Up Progression (10 Min) 1. Hold - Practice holding yourself on the bar for 5-10 seconds at a time. If you feel that you can hold this for the 5 mins allotted then move to 30 sec attempts 2a. Assisted PU - As soon as you are able to perform 3 sets of 8 reps of banded pull-ups + scap pulls, you can move on to the next step! 2b. Negatives - As soon as you are able to perform 3 sets of 4 reps of negatives with a controlled 3 sec drop, you can try the next step! 3. Chin Up - Using a supinated grip (palms facing towards you) with your arms shoulder width apart, hang from the bar in the starting position. Then proceed to pull yourself up to the top of the bar, pausing for a moment, and then lower yourself back down. Once you are able to complete 3 sets of 6 reps of chin-ups, you can move on to the notorious pull-up… 4. Pull - Up - With your hands shoulder width apart, using a pronated grip (palms facing away from you), hang from the pull-up bar. Once you can perform 3 sets of 8 reps of pull-ups, then we can ad weight!!! On all movements.... - Ensure that you pull your shoulder blades back, retracting them, as you complete the movement. - Imagine you are pulling the bar down, rather than yourself up. - Keep your abs tight and glutes tensed for increased stability. -Try to get your chin above the bar; don’t stretch your neck in order to achieve this. E. MetCon (Time) Max Effort 400m Run  A. Warm-up
o Mobility- Ankle 1. Prop a 45 lb plate up againt the rig. 2. Place foot on plate and press into the plate. Keep leg straight and hips square. 3. Next, push the hips back. 4. Then stand up and push knee forward. 5. Hold each stretch for 20-30. Swap sides. o Overhead Squat 1. Elbows locked out 2. Bar straight over shoulders 3. Look straight ahead 4. Sit straight down 5. Stand straight up o Drop Snatch (Heaving Snatch Balance) 1. Elbows pointed down 2. Look straight ahead 3. Jump the bar straight up 4. Catch in the bottom of OHS o Snatch Pull from Hips 1. Bend at the knees (not at the hips yet) 2. Stand straight up 3. Shrug up onto the toes 4. BRUSH barbell at the hips vertically 5. Balance on toes 6. Body should form a straight line o Snatch from hips 1. BRUSH barbell at hips 2. Jump bar straight up 3. Catch in bottom of OHS o Snatch from Mid-Thigh/Knees 1. As bar is lowered, stay grounded mid-foot 2. BRUSH at the hips B. Snatch (15 Mins to build) 65% x 1 75% x 1 85% x 1 70% x 1 80% x 1 85% x 1 90% x 1 Max Scaled 1. Hang Snatch 2. Power Snatch 3. OHS 4. Hang Squat Snatch 5. Full Snatch C. Metcon (Reps) 3 Rounds 0:45 Max Power Snatches (115/80) (1- 95/65, 2-75/55, 3- KB SDLHP) 0:15 Rest 0:45 Max Cal Row 0:15 Rest 0:45 Max Box Jumps (30/24) (1- 24/20, 2- 20/18, 3- Step Ups) 0:15 Rest 0:45 Max GHD SU (1- Ab Mat SU) 0:15 Rest  A. Bench Press
2x1@90% 2x1@93% Work up if feeling good. *Then 83% for max reps B. Metcon (Time) 15-12-9 (10 Min Cap) Push Press (135/95) (1- 12-9-6, 2- Scale wt, 3- DB PP) C2B Pull Ups (1- 12-9-6, 2- Regular PU, 3- Jumping PU w/ 2 sec deficit) *30 DU at the end of each round (1- 15 S-S-DU, 2- 60 singles) C. Metcon (Time) 21-15- 9 (10 Min Cap) Hang Cleans (135/95) (1- 15-12-9, 2- Scale wt, 3- Russian KBS) Knee to Elbow (1- 15-12-9, 2- Balanced Kip Swing, 3- Tuck Ups)  A. Back Squat
2x1@90% 2x1@93% Work up if feeling good. Then 2x3@75% w/ 2 sec pause at bottom. B. MetCon (Time) "My Buddy" (20 Min Cap) 800m Run w/ Med Ball (25/20) (1- 600m Run, 2- 400m Run, 3- Scale wt) 75 Wall Balls (1- 55 WB, 2- Scale wt) 50 Med Ball Cleans (1- 40 MBC, 2- Scale wt) 100 Med Ball SU w/ ab mat (1- 75 MBSU, 2- Scale wt) 400m Run w/ Med Ball (1- Stop sign, 2- 200m Run, 3- Scale wt) C. Accessory 3 Rounds 1 Min Plank Unilateral KB Overhead Walk to wall (Go down w/ KB in right hand. Come Back with KB in left hand). |
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