The Workout of the Day
*NO 5am&6am class tomorrow 1/18, as of now all evening classes are on!* Percentage test #2 As many back squats as possible without re racking the bar @ 70% of your 5RM from last Thursday -2:00 cap- Conditioning 5 Rounds for time 12 Thruster 95/65 8 Strict HSPU -12 min cap-
14.4 14 min AMRAP 60 cal row 50 toe to bar 40 wall ball 20/14 30 power clean 135/95 20 muscle up
Strength 3 Front Squat every 1:30 for 6 sets -build to a heavy 3- Conditioning 10 min AMRAP 5 Front Squat 205/135 10 Burpee 30 Double Under Compound 30 6 rounds 250/200m row sprint -Rest 1 min between rounds-
Percentage Test #1 3 min AMRAP Push Press @ 65% of 3Rm push press from last monday Conditioning 3 rounds 1 min DB snatch 50/35 1 min Chest to bar pull up 1 min rest Compound 30 3 rounds, every 3:00 300/250m row max slam ball 30/20
Strength 2 Snatch Deadlift + 1 Power Snatch EMOM x 10 min Start moderate and build Conditioning 12 min AMRAP 15 Box Jump Over 24/20 15 KB Swing 53/35 15 Push up Compound 30 10 min EMOM 1- 15/20 sit up 2- 20/30 plate jumps
Strength Test #2 5RM back squat in 20 minutes Conditioning Test In 6 minutes 600/500m row in remaining time max burpees Compound 30 10 min AMRAP 250m row 20 jumping squat
Regional event 13.6 100 double under 50 handstand push up 40 toes to bar 30 shoulder to overhead 165/100 30 alternating in place lunge 165/100 16 min cap
Strength 1 Hang Squat Clean EMOM x 12 mins (building) Conditioning 1 min Burpee Box Jump Over 24/20 1 min Wall ball 20/14 2 min BBJO 2 min WB 3 min BBJO 3 min WB Compound 30 15 min EMOM 1- 15/20 sit ups 2- 30 second plank 3- 15 KB swing
Strength Test #1 Every 1:30 perform 3 Push Press for 6 sets -Score if heaviest successful set of 3- Conditioning 10 min AMRAP 15 Pull up 15 Push Press 95/65 30 Double Under Compound 30 5 rounds 1 min row for calories 1 min walking lunge 1 min rest
No Classes Today Open gym from 10am-3pm Please use caution driving in if you choose to!
UPDATE ALL classes cancelled today… if you’d like a home WOD look below! 10 rounds 5 burpee 10 sit up 15 air squat Stay safe everyone!
12.3 18 min AMRAP 15 Box Jump 24/20 12 Shoulder to overhead 115/75 9 Toes to bar