WOD

All Strength day with optional conditioning piece at the end

Session 9 of squats and milk. Time to assess how are you doing and assess the group as whole. how many people are missing? How many people are flying through this? did you start at the right weight… should we go all 18 sessions…. I think we should

Warm up with a 5 minutes bike, at a good pace, get your heart rate up.
20 Airsquats with a 5 second hold at the bottom
Grab a bar… you know the drill
2 sets of 10 empty bar back squats
2 to 3 sets of 7-10 building to your 20 rep weight
Put your 20 rep weight on and go

Strength 2-
10 Sets of 1 to build to your heaviest front squat

Optional conditioning piece  (this will take 16 minutes so allow time for it if you want to do it)
8 rounds
30 bike sprint /30 seconds max burpees
1 Minute rest

watch the clock. bike hard for 30 seconds, do burpees for seconds then rest 1 minute. bike will keep track of total cals, you keep track of your burpees. score is cals + burpees.
Rest 1 minute and start over
Repeat 8 times.

Sunday Funday- Partners- Split work however you want

8 Minute Amrap
1000 M Row
15 Bar facing burpee
Max Front squats with remaining time 95/65 Score is front squats

4 Minutes Rest

8 minute amrap
50/30 cal bike
15 bar facing burpees
Max Front squats with remaining time 135/95

4 Minute rest

8 minute Amrap
Run 800 Together
15 Bar facing burpees
Max Front squats with remaining time 155/115

No Classes Today.
Intergym Competition from 9am to 11am. Be here at promptly at 8:30 if you are competing. If you are not competing come out and cheer your gym friends and or help judge.

7pm!!!!!!!!!
5th Anniversary At Escape Brewing. SHOW UP, HAVE FUN

We are going to make it rain free drink tickets!

Wod is
“Deception”
Bring lifters AND running shoes, and grips. Don’t let others know this wod if you have done it before.

Session 8 (or 9?)  of squats and milk.
Warm up. 30 over head squat therapy squats against the rack>
2 sets of 10 empty bar backsquats
2 or 3 sets of 5 to 7 reps to build to you 20 rep weight.
Put your 20 rep weight on and go for it

Wod- Hero Wod (careful on those box jumps)

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

Scroll for scaling options.
Post rounds completed to comments.

Compare to 140324.


Related:
CrossFit WOD 180430 Tips With Pat Sherwood
Fixing the Dip in the Push Press


Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

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