19.3

AM Strength

     Front Squat
          2 @ 70%, 2 @ 75%, 6 x 3 @ 80%

     Power Clean
          15 Min to work up to 1RM for the day
               then...
           EMOM for 5 Min 1 rep @ 85% of 1 RM found today

GOAT WORK

COMP WOD
       Alternating 18 Min EMOM
       1. 5 - 7 HSPU or 2 - 7 strict HSPU or 2 Freestanding HSPU
       2. 5 Viper Press @ HAP
       3. 30 Min Prowler Push @ HAP

19.2

AM Strength
     Strength
          1A. Incline Bench Press 10 x 3 @ 75%
          1B. Deficit Deadlift 10 x 2 @ 70%
                                     Try to alternate between these two lifts like a 20 minute EMOM

     Accessory Lifts
          2A. Pendlay Row 4 x 5 Heavy
          2B. Sotz Press 4 x 5 with stable and challenging weight

Class WOD

Comp WOD
3 partners, same gender
AMRAP for 10 minutes
The first team member will complete the following complex with a 108#/68# fat bar:
     1 Deadlift
     2 Hang Clean
     3 S2OH
Then all 3 team members will complete 6 synchronous jumping split lunges
Then the second member completes the complex
 6 synchronous jumping split lunges
Then the third member completes the complex
 6 synchronous split lunges
     repeat

19.1

AM Strength
Front Squat
     Warm Up
          6 @ 60%, 6 @ 65%
     Work Sets
          2 x 6 @ 70%
 
Power Snatch
     Strict 15 Mins to work up to a heavy 1 rep
          then
     EMOM for 5 Mins
       1 Power Snatch at 85% of todays heavy rep


Class WOD
     5PM Class

Comp WOD (6PM)
     5 rounds for time
          5 Broad Jumps (6ft/5ft)
          5 Heavy DB/KB Deadlift
          5 Ring Dips at MU height
          5 Strict Pull Ups
                                   If possible, perform everything except broad jumps
                                   with weighted resistance (ie. weight vest)

Get Big

Get Big Cycle Starts Tuesday

Post these  maxes to comments:
1. Back Squat
2. Front Squat
3. Deadlift
4. Bench Press
5. Shoulder Press

Week 18

Rest Week this week.
I thought I had posted that here, but I didn't. Week 18 is a rest week. If you have not found your 1 RM of Back Squat, Deadlift, and Bench Press....Do it this week. Get Big starts Monday!!

Great Meeting Tonight. I am excited about the upcoming month. First OC Throwdown Qualifier WOD above. We will try to get it done this weekend. That being said, HOA teams plan on meeting at 9:30 on Saturday.

HOA Team and Competition Team Meeting

We will meet tomorrow at 7PM after the 6PM class for a HOA Team and Competition Team meeting. We will meet in the War Room...aka the office across the street. Please try to have as many if not all of your HOA team members there. This is for everyone, including those on the comp team not going to HOA.

Thank you all for an excellent showing at AOK3 this past weekend. For those that competed and for those who helped, the competition team was out in full force. We appreciate all the effort.

17.3

STRENGTH
     Find 1RM Deadlift

WOD
     Anarchy Event 4
           6 Min Time Cap
           30 Deadlifts (185/115)
           30 Wall Balls (20/14)
           30 C2B Pull Ups
           6 Min Time Cap
           20 Hang Power Cleans (185/115)
           20 Wall Ball (25/16)
           20 Muscle Ups (Ladies 15)