Grab a bar when you get to the gym. Spend the first 15 minutes of class working up to heavy a clean..
Find a partner that cleaned about the same weight as you for the wod.
With a Partner
2K Row Directly into 10 Rounds
2 Power Cleans(225/155)
4 Bar Facing Burpees
8 Alternating Pistols
Directly into 100 wall balls
Good luck to our State Weightlifters today!
8am Endurance
4 rounds
500m Row
Rest 3 Minutes
400 Meter Run
Immediately after 400 m run hop on bike for 15 cal sprints
Rest 3 minutes.
9am mobility
10am Going solo today!
Filthy 50
Filthy Fifty
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings 53/35
50 Walking Lunges
50 Knees To Elbows
50 Push Press 45/35
50 Sit Ups
50 Wallballs 20/14
50 Burpees
50 Double Unders
** if you are coming up on that 30 minute mark and you are not 3/4 way done, time cap your self on the next movement
*** partner variation is the filthy 75
Warm Up
12 Min Emom
1- 8 Leg Raises (group or hanging)
2- 10 Death March Steps
3- 8 Kip Swings
4-40 seconds of alternating bird dogs, a few second hold on each one
5- 5 Empty Bar RDL 6- 10 Sit Ups
WOD *yes we are deadlifting twice this week because it’s good for you!
1 to 10 Toes To Bar
10 to 1 Deadlifts (225/155)
This is 55 deadlifts. scale accordingly.
**Assault bike and sled finisher for extra work
6 minutes
even minutes max assault bike cals in 30 seconds
odd mintues. 1 empty sled push to the cone.
Warm up
3 rounds
100m Run
5 Down Dog to Seal Stretch
6 Air Squats
7 Empty Bar Press
Strength *Be sure to warm to your 70 percent and practice your decents with an empty bar
Tempo Back Squat 5×2 (5 sets of 2)
5 seconds on the way down 3 second pause at the bottom, drive back up 70%
50-35-20 Sit Ups
20-15-10 S2OH 155/105 (shoulder to overhead)
Warm Up 3 Rounds
10 MedBall Cleans
100m Run
10 Wallballs
Vested Wod Today. We will go over the movements in the Wod. Get equipment set up and start the workout.
30 Minute Amrap
5 Devils Press(50/35)
30 walking lunges (vest only, no dumbbells)
5 Pull ups
30 Cal Row or Bike or 400m Run
**Major Scaling, if you don’t normally “Go rx” start by completing 15 minutes of this wod