“2015”
AMRAP in 20:15
20 Hand release P/Us
15 Front Squat
20 Pullups
15 Cleans
20 Wallballs
15 Shoulder to Overhead
20 Jumping Air Squats to 6” target
15 Back squat
On Ramp: AMRAP 20:15 of 10 push ups, 10 front squats, 10 pull ups, 10 hang power cleans, 10 wall ball, 10 shoulder to overhead, 10 air squats, 10 back squats
L1: 95/65#
L2: 135/95#
L3: 155/115#
Jumping
Max Vertical, 5 attempts
Strength –
5 sets of Full snatch at 65% 1 from mid thigh 1 from floor =1 set
5 sets of Squat Clean at 65% 1 from mid thigh 1 from Ground 1 jerk=1 set
Gymnastics Skill Work
WOD –
14.1-AMRAP 10
30 D/U
15 Power Snatch
On Ramp: AMRAP 10 of 15 jumps to target and 15 overhead or goblet squats
EMOM 10
Even 6 L3-C2B or Pullups L2-5 strict L1-5 Strict/Scaled
Odd 10 WallBalls
Strength-
8×3 Clean (touch and go), climbing
On Ramp: 8 sets of hang power clean, 3 front squat
9am Olympic Lifting Class
Muscle Snatch: work to max in no more than 6 reps
Snatch Push Press + Overhead Squat: work to max in no more than 6 reps
Snatch Balance: Work up to +10# above snatch PR
10am Competition Class
Medball Toss:
Chest Pass Throws 3@10/20/20 (men) and 6/14/20 (women)
Over the Shoulder Keg Toss 3@ 10/20/30
WOD
9-6-3
Deadlift (365/255)
Parallete Handstand Push Up
WOD
21-15-9-6-3
Handstand Push Up
Front Squat
Burpees over Bar
On Ramp: 15-9-6-3 push up, front squat, burpees
L1: front squat scaled
L2: 165/105#
L3: 195/125#
Strength
7×3 Thrusters, Climbing in weight
WOD
Teams of 2, 1 works at a time
AMRAP in 20 mins:
10 burpees per person (must complete set)
2 Rope Climb per person
40 double under per person
10 deadlifts (while partner holds barbell)
On Ramp: scaled as needed
L1: 185/135#
L2: 275/185#
L3: 315/225#
Strength
7×2 Bench Climbing
WOD
EMOM 12
even: row for calories (on ramp: 30 sec, L1: 5, L2: 10m L3: 15)
odd: burpees (on ramp: 30 sec, L1: 5, L2: 10, L3: 15)
Skill
Jumping/Bounding
Strength
Back Squat 8×5
