All Workouts

Thursday January 2

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Push Press 3 EMOTMx8


3rds
400m run
15 KBS 70/53
12 Push Press 115/75

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Wednesday January 1

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Welcome to 2020

Teams of 2

AMRAP 16 min
1 clean
1 jerk
20 double unders

Partner A does 1 clean 1 jerk
Partner B does 1 clean 1 jerk
Partner A does 20 double unders
Partner B does 20 double unders

Add weight each round, men can add up to 10 pounds per round, ladies 5 pounds per round. Start at whatever weight you want. If you hit failure adding weight, back it down to the last successful lift and stay there. You can do hang cleans if needed.

2 min rest

Then
2020 meter row or 2.5 bike (split with partner)

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Tuesday 31 December

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Last day for gains in 2019

4 rounds 3 min work, 3 min rest

2/4/6/8/...
Dumbbell front squats 50/35 (2 DB)
Burpees over the dumbbell

Start each round back at 2 reps, try to match or get farther with each subsequent round.

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Monday December 30

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"Never ending story"

EMOTMx24

1:Row 18/12 cal or 40 sec max cal for scaling
2:20 Abmat situps or 15 Vups
3:bike 15/11 Cal or 40 sec for scaling
4: 3 Deadlifts 80%

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Saturday 28 December

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"Perfect Bar"
Teams of 3

120 Deadlifts 600m run
90 Hang power cleans 600m run
60 Push Jerks 600m run
1.5 Bike
60 push jerks 600m run
90 hang power cleans 600m run
120 Deadlifts 600m run
Run is 3x200m relay
Bike is .5 relay so only 1 at a time!!!!!

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Friday December 27

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"Sprint Tri"

3rds
400m run
500m row
.6 Bike

Remainder of class to find 1rm Hang snatch!!!!

Post W.O.D.