Saturday, 9/1
WOD:
Teams of 3
L2: 35/25 Plate & 115/75 Barbell |
L1: Scale as necessary
WOD:
Teams of 3
L2: 35/25 Plate & 115/75 Barbell |
L1: Scale as necessary
Skill: Bar Hang
Bar Hang – Max Effort Set
L2/1: Scale movement as necessary as to best mimic bar hang
WOD: AMRAP 12: 12 Barbell Facing Burpees 9 Power Snatches (115/80) 6 Bar Muscle-ups
L2: Snatch 95/65 & Jumping BMU |
L1: Scale as necessary
Strength:
Front Squat 3 Sets of 5 (Building)
WOD: For Time: 2,000 M Row |
DCIM100GOPRO
Skill: Pull-ups
Strict Pull-Ups – Max Effort Set
L2/1: Scale movement as necessary as to best mimic strict pull-up
WOD: “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run
L2: Single Under (1.5:1) L1: Scale to rounds 80/60/40/20 |
WOD:
AMRAP 18: 18/12 Calorie Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar
L2: 14/10 WB & 35/25 DB Snatch & Knees to Chest L1: Scale as necessary |
Skill: Ring Dips
Strict Ring Dips – Max Effort Set
L2/1: Scale movement as necessary as to best mimic strict ring dip
Strength: Back Squat E2MOM 18 All Sets completed “On the 2:00” 6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84% 6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% |
2 Reps @ 88%
WOD:
6 Rounds for total reps:
L2: Single Unders L1: Scale as necessary
Cash Out: Tabata Hollow Hold/Superman |
Strength:
Pausing OHS- Build to a Heavy Set of 2 (3 sec pause at the bottom of each rep)
WOD: ”Nancy” 5 RFT: 400 Meter Run |
15 Overhead Squats (95/65)
WOD:
5 RFT: 500 Meter Row 10 Power Cleans (75/55) 16 Back Rack Reverse Lunges (50/35) 24 AbMat Sit-ups
L2: 65/45 & 4 Rounds |
L1: Scale as necessary
WOD:
AMRAP 18: 20 Deadlifts (225/155) 10 Chest to Bar Pull-Ups 20/15 Calorie Assault Bike 10 Chest to Bar Pull-Ups
L2: DL 205/135 & Jumping CTB L1: Scale as necessary
Cash Out: 4 Sets NFT |
10 GHD Sit-ups