Saturday August 24 will be our 1st Battle by the bay. Large teams will be formed to ensure maximum participation and an even playing field. There will be 3 teams, each captained by a coach. If you want to sign up, simply put your name on the list. Its free! One of the events will be a clean ladder. As such, we are going to focus on cleans for the next few weeks.
Monday
Back squat 10-8-6-4-2 70-75-80-85-90
“”Bombs Away””
10 min AMRAP
100m run
10 Wallballs 20/14
10 Pushups
10 min AMRAP
100m run
10 Wallballs 20/14
10 Pushups
We’re getting heavy today! Don’t compromise form for weight. The % are a guideline. Consistent on the run and unbroken on the wallballs. Scale so you can keep moving for 10 min.
Tuesday
“TTB skills
2 Power cleans +1 squat clean EMOTMx8 min warmup
“”Firestorm””
1k Row
4rds
12 Power cleans 155/105
12 Toes to bar
1k Row
4rds
12 Power cleans 155/105
12 Toes to bar
This is the 2nd week of this emotm. It is hopefully alittle easier. If so, get a little heavier than last week. On the wod, row at 85%, then attack the power cleans. If grip is an issue, break into 2 sets from the beginning.
Wednesday
Thrusters 2 EMOTMx8 floor
“”Tailspin””
AMRAP 14:
15 Thrusters
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders
This is another chance to work on transitions. A lot of time can be made up here. Suggest breaking the C2B up in 2-3 short sets right off the bat. Consistency will beat dying out.
Thursday
“”Nate on Roids””
10 min AMRAP rest 5 minx2
1 Deadlift 335/225
2 Muscle ups
4 HSPU
8 KBS 70/53
2 Muscle ups
4 HSPU
8 KBS 70/53
We want that deadlift to be on the heavy, but not maximal side. It is there to slow you down. You should focus on being consistent today, not going fast.
Friday
“snatch/Rope climb skills
“”Atlas””
3rds
400m run
10 OHS 115/75, 135/95, 155/105
2 Rope climbs
3rds
400m run
10 OHS 115/75, 135/95, 155/105
2 Rope climbs
A lot of people will be limited by their snatch. We will work on transitioning from the floor to the ohs as well as on rope climbs. I want you to scale this so you can run hard!
