38.2

The first Open WOD will be released Thursday evening. We will not have anything programmed for Thursday. Start preparing yourself do the Open WODs twice. We think a Friday and Sunday or Monday will be best. Please take care of yourself over the next five weeks. Take your rest days and listen to your body.  Get excited!

- GK

STRENGTH:

1. 1 Snatch Balance + 3 Overhead Squat, 6 x @ HAP

2. Bench Press, 2 x 3 @ 65%, 3 x 3 @ 75%, 2 x 3 @ 80%

3. Glute Ham Raise, 4 x 8

SKILL:

EMOM in 8 Min

5 to 10 Pull Ups

CLASS WOD:

5 Rounds..

10 Burpees

15 Box Jumps (24/20)

20 KB Swings (1.5/1)

38.1

WARMUP:

Three Rounds NFT

8-10 Glute Ham Raises

5-10 Strict Pull Ups

STRENGTH:

1. 10 Min to find Max Snatch (squat)

2. 15 Min to find Max Power Clean

CLASS WOD 5PM

COMP CLASS 6PM

Three Rounds of...

AMRAP in 3 Min

25 Double Unders

10 Wall Balls (20/14)

2 minute rest between AMRAPs

MIDLINE

4 Turkish Get Ups Each Arm

Sunday

Open prep at 3pm.

37.3

STRENGTH:

1. 15 Min to find 1 Rep Snatch Balance

2.  EMOM for 10 Min...

     Odd: 2 Overhead Squats @ HAP

     Even: 8 Deadlifts ( same bar as OHS)

COMP WOD

10 Min Acending Ladder

KB Swings (70/55)

Thruster (95/65)

1 swing, 1 thruster 

2 swings, 2 thrusters

3 swings, 3 thrusters

Continue for 10 min

CLASS WOD AND STRENGTH

37.2

STRENGTH:

1. 20 Min to find 1 rep squat clean

2. EMOM FOR 12 Min

     Odd: 3 TnG squat cleans @ HAP

     Even: 8 DB Bent Over Row

SKILL:

EMOM for 10 Min

Odd: 5 - 10 Unbroken C2B Pull Ups

Even: 8 Russian KB Swings @ HAP

COMP WOD:

AMRAP in 8 Min

8 Alt Pistols

8 Box Jumps

8 Alt KB Snatch

CLASS WOD and STRENGTH

37.1

Warm Up:

500 M Row

10 PVC Halos

10 GHD Sit Ups

10 Strict Pull Ups

10 Barbell Overhead Squats

STRENGTH:

1. 20 Min to find 1 Rep Power Snatch

2. 20 Min to find 3 Rep Shoulder to Overhead

SKILL

For time:

2 x 15-foot L-sit rope climb

4 x 15-foot legless rope climb

6 x 15-foot rope climb

CLASS WOD (5pm)

COMP WOD

5 Rounds

12 Hang Power Clean and Jerks (75/115)

9 Thrusters

6 Power Snatch

Saturday

Change of plans...

10 AM Saturday. If you can't make it at 10 AM, come when you can. All the programming will be available to you and the gym as well.

Steve Miller is getting an award at 1PM at Jr. Nationals. Come down and support Steve and watch some young kids lift a lot more weight than you. 

- GK

36.3

WARM-UP:

3 Rounds NFT

250 M Row

30 Unbroken Double Unders

2 Rope Climbs

STRENGTH:

Find 5 RM Back squat then:

E3MOM Back Squat

Time 0:00 - 6 Reps at 90%

Time 3:00 - 6 Reps at 85%

Time 6:00 - 6 Reps at 80%

Time 9:00 - 6 Reps at 75%

Time 12:00 - Max Reps at 70%

 

SKILL:

EMOM for 12 Min

Odd: 5 - 10 Unbroken TTB

Even: 4 Power Clean @ HAP

Comp WOD:

AMRAP in 12 Mins

4 Muscle Ups

8 HSPU

10 Pistols

12 One Arm DB Snatch (70/50)

36.2

STRENGTH:

1. Front Squat, 2 x 5 @ 70%, 2 x 5 @ 80%

2. Sots Press, 4 x 4 @ HAP

SKILL:

EMOM for 14 Min

Odd: 5 - 10 Unbroken Chest 2 Bar Pull Ups

Even: 3 Power Snatch @ HAP

COMP WOD:

Five Rounds:

3 Minutes to complete

300 M Row

8 Burpees

36.1

STRENGTH:

1. Push Press, 3 x 2 @ 80% 2 x 2 @ 85%

2. Romanian Deadlift, 4 x 5 @ HAP (clean grip)

3. Hang Snatch, 6 x 1 

CLASS WOD 

Do it.

COMP WOD:

5 Min AMRAP

10 Box Jumps

10 Overhead Squats (115/75)

10 Hand Release Push Ups

Rest 3 Min

With 6 Min Time Cap

800 M Run 

 

Then

5 Min AMRAP 

10 Burpees to Bar

10 Deadlifts (155/105)

3 Muscle Ups

35.4

Saturday:

COMP WOD at Noon

SUNDAY:

COMP WOD at 3PM

35.3

STRENGTH:

1. Back Squat, 6 x 3 @ HAP

2. Snatch Balance, 4 x 2 @ 80%

3. Romanian Deadlift, 4 x 6 

COMP WOD:

4 Min AMRAP

Acending reps...

3 Snatch (115/75)

3 Toes to Bar

6 Snatch

6 Toes to Bar

9 Snatch

9 Toes to bar

continue adding 3 reps each round

Rest 4 minutes

Repeat AMRAP

Begin where you left off, but finish the round. So, if you made it to 10 snatch of round 12....do 2 snatches and 12 toes to bar and then work backwards to 3. 

I.e...2 snatch, 12 toes to bar, 12 snatch, 9 toes to bar, 9 snatch, 6 toes to bar...

CLASS WOD

Do it.

35.2

WARM UP:

Two Rounds NFT

10 Barbell Front Squats

10 GHD Sit Ups

10 Overhead Walking Lunges with Barbell

10 Strict Dips

STRENGTH:

1. Power Snatch, 3 x 2 @ 75%

2. Jerk - Max for the day

3. Jerk, 2 x 2 @ 80% of above

COMP WOD:

At Time 0

With 10 min time Cap

Row 1 K

30 Double Arm KB Hang Clean and Jerk @ 55/35

30 Pistols

20 Double Arm Russian KBS @ 55/35

20 Pistols

10 One Arm KB OHS (each side) @ 55/35

10 Pistols

At Time 10:00

Rest

At Time 15:00

EMOM for 5 Mins

100 meter Sprint Row

At Time 20:00

Rest

At 22 Mins

For Time:

45 Pull Ups

9 Clean and Jerk @ 245/165

35.1

STRENGTH:

1. Snatch, 3 x 1 @ 78%
2. Clean and Jerk, 3 x 1 @ 73%
3. Snatch Pull, 3 x 3 @ 97%
4. Snatch Grip Deadlift, 3 x 3 @ 105% of snatch

CLASS WOD

For Time...
60 Calorie Row
30 Hang Power Cleans (155/105)
150 Double Unders

COMP WOD

EMOM for 7 Min
5 Deadlifts (275/185)
7 Wall Balls (20/14)

Rest 7 Minutes

AMRAP in 7 Min
8 Alt KB Snatch
6 Burpees to Bar
4 Bar Muscle Ups
    *if you fail 3 consecutive bar muscle ups, go to C2B pull ups and X2 the reps