Warm Up-
50 air squats
30 Push ups

Strength-
Deadlifts

5,5,5,5,5+
65%,70%,75%,80%,85%

Wod-
Squat Clean Elizabeth (if you’re new and don’t have a good squat clean we will power clean and ad a squat or just power clean, its all the progressions!)

21-15-9
SQUAT cleans 135/95
Ring dips

**** No bands on the ring dips- no bench dips,
If you don’t have dips we will work on then, if you dont have all 45 dips for this wod at least start with the dips
SUB FOR DIPS TODAY is hand release push ups, Release hands at the BOTTOM, full extension at the top.

we will start the wod portion of this in heats, when the first 6 people are ready we will start the first heat.

Warm Up-

4 Rounds
5 Pull ups
10 push Ups
15 Squats

Strength- Bench Press

Wod-
1000 Meter row buy in
–Then–
5 Rounds
100 M Farmer carry with KB or Dumbbell, one each hand
9 Thrusters 95/65
2/1 Rope Climb (sub 15 ring rows, 12 pull ups, or 4 pulls from the ground)

Wod start time will be on the board.

Warm up

4 rounds
Run 200
5 empty bar snatches

Strength-
Power position POWER snatch (sets of 3) Advance athletes please perform 2 power position power snatches plus one power position full snatch
3,3,3,3,3 work up, no misses. technique time

Wod
5 Rounds for time
5 Power snatches 135/95
8 toes to bar (sub 10 knee raises or 15 sit ups)
Run 200

Extra work
10 minutes
30 seconds hollow hold
30 seconds squat hold

Start times for the Wod will be written on the board. If strength takes you a longer, be sure to get through your warm up quickly. If you rush the strength portion please do extra sets or hop on a bike or rower to stay warm.

Warm up
4 Rounds
5 pull ups,
10 push ups
15 Squats

Strength-
Back Squat
5,5,5,5,5
65%,70%,75%,80%,85%
First figure out 90 percent of your one rep max, then use that number with the percentages for your set
** Newer athletes that don’t know a one rep max or are still working on technique please do extra sets as lower percentages.

Wod-
7 minute Amrap
7 front squats 155/115
7 burpees over your bar

3 minutes rest and to change weights TRY TO BEAT YOUR SCORE FROM THE FIRST 7 MINUTES, THE WIEGHTS ARE LIGHTER
7 minute amrap
7 front squats 135/95
7 burpees over your bar.

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Warm up-
500M Row

Strength
Deadlift- Focus on form and getting warm for the wod, Light sets of 6-10 reps building up to your wod weight

There are two versions of the Wod today- Heavy and high skill or moderate weight with focus more on conditioning.

Wod- Version 1
5 rounds
5 Deadlifts 315/225
5 Muscle ups
5 strict HSPU
Run 200

Wod- Version 2
5 rounds
10 deadlifts 135/95
10 pull ups (Or 15 ring rows)
10 push ups
Run 200