Strength-
Bench press- 4 sets of 10
Get your deadlift bar ready between the last couple sets and build up to your WOD weight… don’t go into your deadlifts cold.
Wod-
18 Minute AMRAP-16 kettle bell swings 55/35
8 pull ups
4 deadlifts 185/275
Run 200m
Strength
back to higher reps and lower weights
Back squat 4 sets of 10 at 60%to70%
Practice rope climb technique in between sets
wod
5 rounds for time
Run 200m
6 Clean and Jerk 135/95
2/1 Rope climbs
5 burpees just for fun each round
Sunday funday at 10am. Come see what fun things Coach Amanda has planned.
Strength
Front Squat- Heavy 3’s
Try to hit a max if you are feeling good.
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups
Strength-
Push Press3,3,3,3,3,3 at 80-90 percent
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MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps
MASTERS WOMEN – includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps