5/21-5/25

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Monday, May 22nd
Strength/skill:

Front squat
1 Rep Max

Met-Con:

Open WOD 17.2
Amrap 12
2 rounds
50-ft. dumbbell front rack walking lunge (50/35)
16 toes-to-bars
8 dumbbell power cleans (50/35)
Then,
2 rounds of:
50-ft. dumbbell front rack walking lunge
16 bar muscle-ups
8 power cleans

Roll quads
Time to see where we are on FS. We have been squatting consistently and we should see some solid gains. For the metcon, focus on pushing the bar away on the TTB. Check out coach Paul’s most recent video on TTB.

 

Tuesday, May 23rd
Strength/Skill:

2 Snatch + 2 OverHead Squat
every 90sec x8

Met-Con:

21-15-9
Overhead Squats (135/95)
Chest to Bar Pull Ups

Roll lats
We are drilling the receiving position today. Use the strength to get comfortable in the bottom position, not to PR. For the metcon, It is a sprint. scale the OHS and pullups accordingly so that you can get them in 2-3 sets each time. This should feel like Fran!

Wednesday, May 24th
Strength/Skill:
Met-Con:

4rds
1 min max reps
Burpees over parallet
Jumping Prisoner lunges
Ring push ups
Bike/row for calories
rest 1 min

Couch stretch
This wod is all about training lactate threshold. Don’t pace this, go all out, and then try and hang on for the rest of the rds. On the rest, Deep breaths, it will slow the HR down.

Thursday, May 25th
Strength/Skill:

2 Cleans + 2 Jerks
work up to 70%

Met-Con:

“CFC Amanda”
5rds
5 squat cleans 135/95
10 PJ 135/95
15 DL 135/95

Roll glutes and low back
The lady this was named after was member at CFC for little while before she passed. So we made our own wod up long before the games one came around. Scale this according to what limits you the most. Usually its the jerks. Tip-do 4 cleans, drop it, then do the 5th and go into the jerks. You don’t want to clean it any more than necessary.

 

Friday, May 26th
Strength/Skill:

Dumbbell Press 3×10
Super Set
V-ups 3×15

Met-Con:

20 min AMRAP
3 Rope climbs
40 Double unders
10 Ring dips
15 cal/bike/row
Sled push

Roll calves
Throwing in some Russian twists to strengthen the core with rotation and DB press for shoulder stabiity. The wod is an endurance race. Start at a pace just a little slower than necessary and pick it up a after a few minutes if you can. Gotta get ready for Summer!

Friday 5/19/17

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Here is the wod for Friday.  Reminder, Murph is 5/29, a week from this Monday.

 

Strength/Skill:

Push Press 3×6
7 Rounds for Time of:
7 Push Press 115/75
12 Front Rack Lunges (115/75)
4 Muscle Ups

5/15/17-5/19/17

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Monday, May 15th
Strength/Skill:

Power Clean x3 EMOTMx3
rest 1
Power Clean x2 EMOTMx3
Rest 1
Max Power Clean x1 EMOTMx7

Met-Con:

10-1
Power cleans 135/95
Ring Push ups

I like to use this setup to work up to a max on PS/PC. It warms up the CNS without overly taxing the body and lends itself to more prs. Stick to the percentages. Don’t get heavy until the singles. The wod has ring pushups in it which are not as hard as ring dips but help with shoulder stability. Scale the PC to be unbroken. We want quick transitions.

 

Tuesday, May 16th
Strength/Skill:

Toes to bar and Rowing Skill Practice

Met-Con:

3 rounds for time:
50 Calorie Row/bike
35 Wall Balls, 20/14
20 Toes to bar

Total opposite to yesterday.
It is all about efficiency over a
long period of time.
Really be mindful of your techinque
during the warmup. Set the tone
for a good wod by moving well.
If you don’t, you will pay:
Wednesday, May 17th
Strength/Skill:

5 sets of 2 Power Snatch + 5 Overhead Squats

Met-Con:

AMRAP in 12 Minutes of:
200 Meter Run
35 Double Unders
7 OHS 95/65

I love seperating complex movements
into chunks. Seperating the pull and the
squat allows us to really focus on making
both perfect. The wod is a middle distance
time frame. Set a pace a bit slower, and then
pick it up. Unbroken on all squats!

Thursday 18 May

Stregnth/Skill:

Work on heavy windmills
superset with
GHD Back Extensions

Met-Con:

20 Minute AMRAP of:
20 Abmat Sit Ups
15 KettleBell Swings (70/53)
7 Strict Pull Ups
3 Handstand Push Ups
50 Meter Sled push (4/3)

Getting the core strong with some work
in the transverse plane on windmills and back
extensions. With only 3 HSPU and 7 strict pullups, you shouldn’t have to pace the rest of the movements. The body weight stuff may slow you down, but try and make up time on the sled and KBS. They are there to keep the HR high

Friday 19 May

Stregnth/Skill:

Work on heavy windmills
superset with
GHD Back Extensions

Met-Con:

20 Minute AMRAP of:
20 Abmat Sit Ups
15 KettleBell Swings (70/53)
7 Strict Pull Ups
3 Handstand Push Ups
50 Meter Sled push (4/3)

Getting the core strong with some work
in the transverse plane on windmills and back
extensions. With only 3 HSPU and 7 strict pullups, you shouldn’t have to pace the rest of the movements. The body weight stuff may slow you down, but try and make up time on the sled and KBS. They are there to keep the HR high

5/8/17-5/12/17

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Monday, May 8th
Strength/Skill:

Press 3×10
Super Set w/
strict pullups 3×10

Met-Con:

4 rounds for time of:
8 Dumbbell Push Press 45/25
20 Wall Balls 20/14
2 Rope Climbs
*1k Row Cash Out

The strength is a vertical push followed by a vertical pull. Not only will this strengthen both movements, it hits all motions of the scapula which is huge in stability. We will work on rope climb technique in class. Work on movement efficiency. There is only 1 row for a reason. Row hard!

Tuesday, May 9th
Strength/Skill:

EMOTM for 10 Minutes of:
Snatch pull to knee then back down + 1 Snatch

Met-Con:

15 min AMRAP
2 Snatch 95/65*
25 double unders

*add 10lbs each round

The best way to work on pulling past the knee is complexes. We break complex movements into parts and then finish with the full movement. This is a tried and true methodology for improving motor learning. Don’t get super heavy on the strength. Work perfect form! The wod is all about good technique under fatigue. You have to focus on form to do well at this one. For scaling, if 10lbs is too much, add 5. I want a lot of rds. More rds=more practice=better technique.

Wednesday, May 10th
Strength/Skill:

EMOTM for 8 Minutes of:
Clean + Front Squat

Met-Con:

3 Rounds for time of
500 Meter row/bike
7 Front Squats (225/155)

Today, the wod is the strength. We will work on pickiing it up and getting set in the beginning of class. It should be pretty close to what you can clean and squat for a set of 7 for scaling purposes yet still bring it on the row.

Thursday, May 11th
Strength/Skill:

Deadlift-Deadstop
5 rep max

Met-Con:

2K Row

We need a benchmark to see how all the pulling we have done has affected our deadlift. These are all deadstop, no bouncing.

A 2k row is one of the best tests of mental toughness I know of. It is one of the most honest assessments of your conditioning. I want to see where everyone is at on this. I predict yall will crush it! Don’t get caught up in comparining your times to other people. Run your race.

Friday, May 12th
Strength/Skill:

KB warmup then skill work

Met-Con:

Fran gone bad
3 rounds of:
90sec thrusters 95/65
90sec Pullups
90 sec burpee box jumps
90 sec rest

Taking a break fromt the heavy weights today. This is straight lactate threshold. 90 sec is a long time, you have to pace this. Set a pace you can maintain and you will get a much better score. This type of wod has huge carryover to endurance.

Wods 5/1-5/5

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Monday, May 1st
Strength/Skill:

Power clean and jerk
work up to heavy 3 in 15 min

Met-Con:
AMRAP 10 min

“Big Boss”
10 KettleBell Clean & Jerk (2 x 53/35)
30 Doubleunders

*Kettlebell is RX, swapping out for dumbbells will be scaled

Spend some time working on a good setup for the cleans and being able to connect the clean and jerk. Don’t go heavier than you can make look pretty! We don’t have enough KB, so use DB if needed. I want the sets to be unbroken! This is similar stimulus to 17.5. Very simple, every effective at building the lactate threshold, ie tolerance at a high heart rate. Pacing is key, try and breath every rep on the C&J. Start a bit slower than you think, then pick it up if you feel good.

Tuesday, May 2nd
Strength/Skill:

Front squats 3×6 @ 80%
SuperSet  w/ 10 strict pullups

Met-Con:

“Gangbusters”
3 Rounds of:
1 min max reps
Goblet squats 53/35
Pushups
Overhead Lunge w/ plate 45/25
V-ups
cal row/bike
rest

Strict pullups help strengthen the scapula which will protect the shoulder. They are one of the best tests of functional strength available. Never seen them make anyone worse:) Mixing them in with the squats allows us to utilize our time effectively. The wod is meant to develop muscular stamina at a high heart rate. This will have huge carryover to other wods. Hold yourselfs accountable on the v-ups. Keep the back on the ground. This will help your core during lifts and protect your low back.

Wednesday, May 3rd
Strength/Skill:

2 Power Snatch EMOTM x 3
rest 1 minute
2 Power Snatch EMOTM x 2
rest 1 minute
1 Power Snatch EMOTM x 7
find max

“Penalty Isabelle”

30 snatch 135/95 every break is 12 wall balls 20/14

We’ve done a lot of pulling, so now its time to see where we are on power snatch. The EMOTM is meant to warm you up, dont get heavy too fast. As always, make it look good! The wod is an all out sprint. The penalty is there to make sure that you go hard. Empty the tank.

 

Agillity warmup
Thursday, May 4th
Strength/Skill:

3 Sets of:
5L/5R Turkish Get Ups
15 GHD Sit Ups

Met-Con:

“1/2 Eva”
5 Rounds for time of:
400 Meter Run
15 American Kettlebell Swings (70/53)
15 Pull Ups

This is a scaled back version of one of the worst wods ever devised. The key to this is pacing. Total opposite of yesterday.  

Friday

Tabata russian twists, Good mornings,+10 sec bar hangx3
TTB skill work
DL review
Friday, May 5th
Strength/Skill:

Deadlift 5 reps every 90 sec x6 60-80% deadstop

Met-Con:

“Hot Rod”
30-20-10
Dumbbell Thrusters (45/25)
Toes to Bar

Don’t get too heavy on the DL. Limit yourself to 1-2 above 70%. The wod is a sprint if you are good at TTB. If not, don’t go to failure. Break them up into even chunks. Always better to start slower on high skill moves and have some left to pick it up at the end.

 

Wods 4/24/17-4/28/17

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Monday

Strength/Skill:
Deadlift
12 minutes to work up to a heavy double at 80%
Met-Con:

“Smoking Guns”
5 rounds for time of:
8 Deadlift 225/155
8 Burpee box jumps
8 Toes to bar

Use a weight you can move unbroken! This will get hard really fast. It is a sprint wod. Focus on staying close to the box on the jump overs. The weight should be light enough to allow fast transitions.

Tuesday

Strength/Skill:

Hang snatch + snatch 1 rep every 1:15
8 sets 60-80%

Met-Con:

4 Rounds for time of:
400 Meter Run
3  Snatch 75% of best Double from Strength
10/7 strict pullups

roll lats and lower back
This is to train a fast 3rd pull to punch under the bar. After we practice it EMOTM will try and do it under a bit of fatigue. Oly lifitng isn’t about lifting as much as you can every time. Don’t go up unitl it looks pretty. The same is true for the metcon. Practice doesn’t make perfect. Perfect practice makes perfect.

Wednesday

Strength/Skill:

Knees to elbow skills

Met-Con:

Partner Filthy Fifty (teams of 2)
AMRAP 25
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Don’t die
Use this day to get better at KTE. They are much harder than TTB IMO. They will really help train your kip and increase connectivity for the more advanced gymnastics moves. There really 2 types of metcons, those that challenge how much power you can produce, (think VO2 max), and those that challenge how much you can sustain(lactate threshold LT). The first one can be improved to a point, but it is limited by genetics. LT can be improved for a really long time. These longer more endurance focused workouts, especially with the 1:1 wk/rest are designed with the intent of improving LT.

Thursday

Stregnth/Skill:

5L/5R windmills SS 15 v-upsx3

Met-Con:

800m run
6 rope climbs
1L/1R plank rotations
1k row
400m run
3 Rope Climbs
1L/1R plank rotations
500m row
200m run
1 Rope Climb
1L/1R plank rotations

Similar to yesterday in time frame, but this time you don’t have a partner and pacing is all important. In endurance terms, this is tempo work. As far as the movement goes, plank rotations and windmills all have one thing in common regarding this wod. They train our transverse plane. In life, we don’t get into a perfect set to move objects. One of the reasons over 80% of Americans have back pain is due to a lack of strength regarding rotation. Thats why we keep doing these movements!

Friday

Strength/Skill:
Back squats 3×6 @ 80%
“Zach Attack”
14 min AMRAP

6 Row/bike
12 Box Jump overs 24/20
24 Wallballs
36 Situps

Zach has been with us since September of 2015.   He has worked really hard and made some big jumps since then.  He is headed off to the Army in May.  Best wishes to Zach as he heads off to boot camp.

4/1717-4/21/17

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Monday

Strength/Skill:

Front squat 3×6 80%

Met-Con:

“Hitman”

4rds

10 Front squats 155/105
10 pull ups
10 bar facing burpees

roll quads/low
Focus on driving up against the bar with the whole hand. This is called an active rack. You can front squat a lot more for reps this way. The WOD is a burner. It is designed to max out the glycolytic energy system and should feel sort of like Fran. Us weights that can be done unbroken.

Tuesday

Strength/Skill:

Power Clean & Jerk 6×3

Met-Con:

“Penalty Grace”

30 Clean and Jerks for time*
*top of every minute 4 box jump overs 24/20

Work on cycling the reps effeciently on the EMOTM. Don’t try to PR, Get to 70-80%. The key to oly lifts is always trying to make them look pretty. The box jump overs are there to encourage people to bring it on the CJ. Get as many as you can that first minute and then try and hang on!

Wednesday

Strength/Skill:

Deadlift 3
EMOM x8 min

Met-Con:

Teams of 2

18 min AMRAP

“1200m run
24 Russian Kettlebell Swings 70/53
24 Goblet squats
24 Goblet lunges
24 True push ups
6 rope climbs”

Work up to 80% on the deadlift. Today is meant to be more aerobic without a ton of volume. If it were me, I’d break everything in half to keep the pace fast. The goblet squats and lunges are meant to complement the deadlifts.

Thursday

5/5 windmills
7-10 strict pullups
Superset w/ 15 V-ups x4
TTB skills if time permits
Met-Con:

20 min AMRAP

15/12 cal row
12 Dumbbell push press 45/25
12 Toes to Bar
2 wall walks

Going long today. This workout is all about pacing. You want to start out a bit slower than you might need to and then pick it up if you are feeling good.

Friday

Strength:

EMOM x 4 min -Hang Snatch 3
EMOM x 4 min- Hang Snatch 2
EMOMx4 min Hang snatch 1

Met-Con

4 rounds for time

5 hang squat snatch 60%
25 wall balls 20/14
50 double unders

We program hang snatch to drill pulling fast under the bar. It also doesn’t tax the lower back. Don’t go heavier in the WOD than weight you can move fast. 60% should allow unbroken sets. And what would a week be without Dbl unders:)

4/10/17-4/14/17

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Sampson, wall stretch, spiderman then 3×10 sotts/pvc
Monday, April 10th
Strength/Skill:

Back squat 3×7 @75%
Superset Bulgarian Split Squats 8L/8R

Met-con:

3 Rounds for time of:
400 Meter Run
20 Goblet Squats (70/53)
6 Strict Pull Ups

Roll lower back/calves
More squats! As long as we squat heavy 1x week, all of our lifts will generally make progress. The metcon is designed with minimal eccentric load. This means it will tax the heck out of your aerobic system, but won’t really impair your recovery from the squats. Strict pullups are hard. They will help keep our shoulders healthy by strengthening the posterior cuff as well as scapula.

10 Pressing snbal+10 snbal
Skill Work Snatch Balance
Tuesday, April 11th
Strength/Skill:

Power Snatch Prep

Met-con:

AMRAP in 20 Minutes of:
2 rope climbs
6 power snatch 135/95
10 box jump overs 24/20
14 Kettlebell PushPress 7L/7R 53/35
50 sled push

Roll quads
This wod is about pacing. Its better to start a bit slower, and then pick it, as opposed to dying out. Don’t go above 65% on the metcon for snatch. It will slow you down too much and tax your CNS more than we want.

banded warmup then front rack
Wednesday, April 12th
Strength/Skill:

8 sets with 90 seconds rest
Pause (mid thigh) Clean + Clean

Met-Con:

“Elizabeth”
21-15-9
Squat cleans (135/95)
Ring dips

Roll glutes then back
The clean complex will prime good technique and get the CNS ready to rock. We are working on being patient with the pause, and then exploding on the 2nd pull. Keep yourself honest on the pause. Holding the position correctly is more important than weight. Make it look pretty!

The metcon is the total opposite of yesterday. Its short, intense, and stings. Use a weight you can string atleast 7-10 reps together. Scale the dips to the same level. Sub 10 is ideal. Sub 8 is even better.

Game
Thursday, April 13th
Strength/Skill:

3 Sets of:
Turkish Get Ups 5 Left/5 Right
Superset with 15 GHD Sit Ups

Met-Con:

Tabata: 20 sec on 10 sec rest, 8 rounds.
1 minute rest between stations

Jumping lunges
Row
Double unders
Wall Balls
Push Ups (hand release)

Couch stretch
Days like this give the body a break from the barbell. TGU strengthen the shoulder complex as well as the obliques. That plus GHD will get you folks ready for beach season. We’ll finish it off with a lung burner. As you all know by now, single limb is some of my favorite because it is there to create balance.

 

Windmills 3×6 use wt
Friday, April 14th
Strength/Skill:

Handstand/Handstand Push Up skill Review

Met-con:

“The Sevens”
7 Rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlift (245/165)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

*35min time cap

lats and pecs
This wod has a 35 min cap. Just like Tuesday, its all about pacing. I would cruise for about 2-3rds, then pick it up if needed. Try to transition quickly and hold a steady pace during the movements. Its amazing how much faster you can do the wod if you slow the movements down a bit, but transistion immediately. Your heart rate will stay more constant instead of constantly spiking up and down.

Wods 4/3/17-4/7/17

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Monday, April 3rd
Strength/Skill:

3 Press + 3 Push Press + 3 Push Jerk x 5

Rope Climb skills

Met-con:

5 Rounds for time of:
8 Dumbbell lunges (held at sides) (45/25)
8 Dumbbell Push Press
2 Rope climbs
30 situps

The strength is a repeat from a few weeks ago meant to develop overhead strength and stability. Make it challenging, but don’t go overboard. It has to look pretty! WOD is meant to be fast with a muscular endurance emphasis. Lunges focus on the glutes and hip build stability in the hips. We’ve been working rope climbs for a while and will continue to do so. They are a great way to build functional upper body strength.

 

Tuesday, April 4th
Strength/skill:

7 Sets of:
Snatch 2sec pause mid thigh +1 snatch every 90sec

Met-con:

3 Sets of:
5 Squat Snatch (115/75)
10 bar facing burpees
30 Doubleunders
4 min work
2 min rest
x3
*Pick up where you left off on each round

The pause snatch+snatch helps people understand the pull off the floor as well as the importance of hitting the positions, staying balanced, and fully extending.
The metcon will train our ability to drop under the bar quickly when fatigued. The rest is there to keep intensity high but form to stay solid. This gives you a chance to reflect on your performance which will improve technique.

Wednesday

Strength/Skill:

Front squat 4×5 2sec pause @75%
Superset 8L/8R Bulgarian Split Squat

Met-con:

1-10 Reps of:
Front squat (135/95)
Toes to bar
buy out 400m run

Front squats hit the quads while BSS hammer the glutes. This addresses L/R imbalances as well as anterior/posterior. We sit alot so most of us have weak/inhibited glutes. Not after this:)

The Wod is meant to have quick transitions. Use a weight that allows you to accomplish this. There is only 1 run. We want the run to ALL OUT EFFORT. Few things tax your body like a single max effort 400m run. If done properly, it hits all the energy systems.

 

Thursday, April 6th
Strength/Skill:

Kettlebell Warm up/Strength/Skill

Met-con:

Lumber Jack 20 Teams of 2 Complete the Following:
25 Minute AMRAP
20 Deadlifts (275/185)
Run 400m
20 American Kettlebell Swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/25 lbs each)
Run 400m

*run 400 meters together

We are gonna spend a good bit of time warming up with KB. Use this time to get heavier on the windmills and challenge strength at end range. This is meant to be a long interval workout. The rest will keep form solid and intensity high. This is that 1:1 work rest ratio that has tremendous carryover to aerobic capacity. Use weights that might be a little heavier than you otherwise wood if you are scaling due to having a parther.
Friday, April 7th
Strength/Skill:

EMOTM for 10 Minutes of:
Hang power clean +Hang squat clean

Met-con:

1k row
3 Rounds for time of:
7 hang sqaut cleans 135/95
1L/1R plank rotation
50 Meter Sled Push (4/3)

The cleans at the beginning will fire up the CNS and get us being aggressive in the 2nd pull as well as dropping under the bar in the 3rd pull.

The wod has a row that will tax the aerobic system, then progress to 3 movements that are largely anaerobic… Thats sciencey for this is gonna sting in the lungs. Which means it will make you better. I will call you all out if you skip! Have fun

3/27/17-3/31/17

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Monday

Strength/Skill:

EMOTM for 8 Minutes of:
Snatch x 1

Metcon:

AMRAP in 20 minutes of:
200 Meter Run
2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time

This the strength benchmark for the next benchmark. he goal is to make small increases the whole time. Start light enough so that you can go up. In the EMOTM, warmup to at least 80% of your 1rm

Tuesday

Strength/Skill:

Back Sqauts 3×8 @ 75%
Superset 7-10 Strict Pull Ups

Metcon:

Teams of 2 Complete:
AMRAP in 15 Minutes of:
10 Man Makers (45/25)
20 Ring Push Ups
30 Calorie Row/BIke
40 Jumping Lunges
50 Doubleunders

Don’t go overboard on the back squats. Stick to the % The pullups are necessary to adequately strengthen the shoulder and upper back, and you’re resting anyway!
The metcon is meant to simulate an interval wod of approx 1:1 work/rest ratio. This has awesome carryover to aerobic capacity.

Wednesday

Strength/Skill:

Kettlebell Turkish Get Up Sit Ups
Then Active split with KB
Snatch balance with bar or pvc then skill work for wod

Metcon:

“Fight Gone Bad”
3 Rounds of 1 Minute Max Reps:
Wall Balls (20/14), 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 24/20
Push Press (75/55)
Row (Calories)
Rest

This is a bench mark for our next cycle. go hard!

Thursday

Strength/Skill:

4 Set of:
3 Snatch Push Press + 2 Overhead Squats
Superset 15 V-Ups

Metcon:

5 Rounds of:
3 minutes on 1 minute off
6 Toes to Bar
9 Burpees
12 Russian Kettlebell Swings (70/53)

The strength portion is meant to work on overhead stability. Its not sexy but huge in injury prevention The wod is meant to be like an 800m repeats. We want lots of rds!

Friday

Strength/Skill:

EMOTM for 8 Minutes of:
Power Cleans x 2 + Clean x 1

Metcon:

1k Row
– then
3 Rounds of:
10 Power Cleans (135/95)
16 Overhead Lunges w/ plate (45/25)
– then
1.2 Bike

The EMOTM is just there to prime the movement. Work on keeping solid back position cycling reps. We want a weight you can do 10x in a row on the WOD. The row taxes the aerobic system, the other adds an anaerobic spike, then we empty the tank on the bike:) Goal is sub 13min