WOD

Wednesday – 15Jan2020

Wednesday – 15Jan2020

Paused Front Squat (7×5)
Pause for 2 Seconds below parallel with tightness and control – not bottomed out and no bouncing
Rogue Qualifier 20.2 (Time)
3-6-9-12
Pull Up
Squat Clean (135/95lb)
Immediately into
12-9-6-3
Bar Muscle Up
Squat Cleans (185/125lb)
12 minute cap
–Add 1 second for every rep you had left at the 12 minute cap–

L3: Jumping pullups or muscleups (115,75)(165,105)
L2: C2B instead of muscle ups, banded pullups (95,55)(135,85)
L1: (75,45)(115,65)

Cash Out
Leg Strength:
Accumulate 5mins in a wall sit, rest as needed when taking a break

Tuesday – 14Jan2020

Tuesday – 14Jan2020

“Yankee” (AMRAP – Rounds and Reps)
5 Rounds
AMRAP 3 Minutes
300/250m Row
15 Box Jump Overs (24,20)
Max Devils Press (50,35)
Rest exactly 3 Minutes between rounds

L3: Box Jumps, (35,25)
L2: Box Step Overs, (25,15)
L1: Box Step Ups, (20,10)

Extra Oly
-Clean Pull – 4×4
-Snatch Grip Push Press – 4×4
*Build in weight each set*

Sat 11Jan 2020

Sat 11Jan 2020
8am Class Only!

-Nutrition seminar starts at 9am, all are welcome

Dragons Den (AMRAP – Rounds and Reps)
“Dragons Den”
AMRAP 30
Teams of Two
30 DB Floor Press (50/35)
40 Cal Bike
200m Run
30 DB Hang Power Clean (50/35)
40 Cal Row
200m Run

RX+: (70/45)
L3: (35/25)
L2: (25/15)
L1: (20/10) (Russ Swing)

Friday – 10Jan2020

Friday – 10Jan2020

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Scaling:
-Pick a scaling option where you can keep every set close to unbroken throughout the whole workout
-Move FAST!
L3: (85,55), Jumping pull-ups
L2: (75,45), Banded Pull-ups
L1: (55,35) or front squats, ring rows
Front Squat (1×1)
-Rest 10-15 mins after “Fran”
-Establish 1RM Front Squat in remainder of class

Thursday – 09Jan2020

Thursday – 09Jan2020

Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders

In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Scaling:
HSPU: abmat Hspu, HSPU off box, pike push-up
Pull-Ups: Jumping pull-ups, banded pull-ups with 3sec negative
Deadlifts: Scale back deadlift weight, keep reps unbroken
DU: 2x SU
After Party
Aerobic Capacity:
EMOM10:
-100ft Dball Carry
(Single unders in remaining time)

Tuesday – 07Jan2020

Tuesday – 07Jan2020

Strength (1+1+1+1)
Every :90 for 8 sets
1 Power Clean + 1 Push Jerk + 1 Power Clean + 1 Push Jerk
–Touch and go reps without dropping the bar
–Try and hit a max for the day
–add weight each set
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

L3: (115,75)
L2: (95,55)
L1: (75,55) or do 20 reps with heavier weight
Accessories
Shoulder Health:
-Plate Front Raise – 3×15 (light and fast)
-Chest supported row – 3×8 (heavy and slow with pause at the top)

Monday – 06Jan2020

Monday – 06Jan2020

“Muscle Ballz” (Time)
10 Wallballs (20,14)
2 Muscle ups
20 Wall balls
4 muscle ups
30 Wallballs
6 Muscle ups
40 Wallballs
8 Muscle ups
50 Wallballs
10 Muscle ups

L2/L1:
1 Muscle up equals:
2 x Ring Dips
or
3 x Chest 2 Bars
or
3 x Strict Pullups

Extra Oly
Every :90 seconds for 7 sets
3 Perfect and Pretty Squat Cleans

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