Metcon Monday. Watch the start times on the board. Be ready to go at the start times
Warm up Row 1000 or bike 5 minutes- Get equipment ready
Wod 1-
7 Minutes
Run 100
10 wall balls
Wod 2
8 Minutes
5 Thrusters 95/65
5 Burpees over your bar
Run 100
Wod 3
12 Minutes
5 Clean and Jerk 135/95
20 Doubles (40 singles)
Run 200
Warm Up-
60 Air Squats— llllllloooooooowwwwwwwweeeeeeerrrrrr
Run 800
Strength #FrontSquatFriday
5 sets of 5 Front Squats
Gradually increase weight, that 5th rep on sets 3,4, and especially 5 should be HEAVY
Wod
15 Minute Amrap
5 Bar Muscle ups (sub 10 chest to bar pull ups, 10 pull ups, or 10 ring rows)
10 HSPU (sub dumbbell presses)
14 Front rack lunges (135/95) 7 each leg
Extra-
10 rounds
30 second hollow hold
30 second squat hold
Warm up- Its a warm up, not a race
6 minutes of run 200
10 sit ups
10 push ups
####BUILD YOUR BAR WE WILL ALL START THE EMOM TOGETHER>>>>> Do at least 10 Power clean at a light weight to gradually build up to your emom
Strength
Power Clean Emom 10 Minutes
Experienced athletes HEAVY HEAVY—- 2 every minutes… so heavy you are wondering if you will miss
New athletes or those not wanting to go super heavy—- 4 moderately heavy power cleans
Wod-
3 rounds for time
15 Power Cleans 185/135
15 Toes To Bar (sub 20 sit ups)
15 cals bike or 20 rower (or run 300–300 is to the fence opening)
Extra-
50 V ups
50 sit ups
5 sled push
Warm Up-
50 pass throughs
3 rounds
10 Push ups
10 Pull ups strict
Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40)
Every minute on the minute *** add weight for each MOVEMENT not each MINUTE
Minute 0-4 Push press 4 reps 0,1,2,3,4 equals five sets.
Minute 5-9 Push Jerk 3 reps
^if you are new and havent mastered both please dont add weight, use this time to work on technique, do higher reps lower weights.
**************Bar is taken from the floor, not the rack.
Wod-
14 Minute Amrap
15 wall balls
30 double unders
400M run.
Warm Up-
run 800 then
50 Air squats- Just like this
Strength-
Back Squat *deload week
4 sets of 10, If you finish early do a few more sets
Wod-
AMRAP 7 Minutes
600m Run Buy-In (to the end of the side walk where Byrd Street and the sidewalk meet)
12 Deadlifts (185/135)
12 Lateral over the bar burpees
Rest 4:00
Amrap 7 minutes
600m Run Buy-In
9 Deadlifts (225/155)
9 Lateral over the bar burpees
Rest 4:00
AMRAP 3 minutes
Max Burpees over your bar