WOD

WOD: Front Squats, Power Cleans, Thrusters

STRENGTH

1) Front Squat: 5-4-3-2-1+. Rest 2:00

2) Power Clean + Thrusters: 3 x 2 + 2 warming up for the Metcon. Rest 90s.
– this should be done at a FAST pace to prepare the lungs for the Metcon.

METCON 

”Freshmen V2”
AMRAP 7:
7 Power Cleans (95,65)
7 Thrusters (95,65)

EXTRA CREDIT

Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.
*Between sets complete 15 Standing Banded Ab Pulldowns

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WOD: Fight Gone Bad

METCON 

”Fight Gone Bad”
3 Rounds of:
60s of Wall balls (20, 14)
60s of SDHP (75, 55)
60s of Box Jumps (20)
60s of Push Press (75, 55)
60s of Calories on the Rower
60s Rest

EXTRA CREDIT 

”Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.

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WOD: Back Squat, Squat Clean, RDLs, Squat Jumps, Assym. Carries

STRENGTH 

1) Back Squat: 3 x 5 @80%. Rest 2:00

2) Squat Clean: 6 x 1, every 60s.

METCON 

EMOM 16:
Minute 1: 10 Romanian Deadlifts (AHAP)
Minute 2: 10 Goblet Box Squats (AHAP)
Minute 3: 10 Air Squat Jumps
Minute 4: 180 Ft. Asymmetrical Carry (switch sides at 90 ft)

AFTER CLASS

5 Minutes of Static Stretching

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WOD: Power Snatch, Overhead Squat, Running

STRENGTH 

Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.

METCON 

For time:
Run 400 Meters
21 Power Snatch (115, 75)
Run 800 Meters
15 Power Snatch (135, 95)
Run 1 Mile
9 Power Snatch (155, 105)

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WOD: Bench Press, Ring Rows & Burpees

STRENGTH 

1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s.
– adding weight each set

1b) Elevated Foot Ring Rows: 6 x 10. Rest 45s.

METCON

”Open WOD 12.1”
AMRAP 7:
Burpees

EXTRA CREDIT 

Alternating DB Curls: 3 x 10 ea. Rest 60s.

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WOD: Sumo Deadlifts, Sled Pushes

STRENGTH 

Sumo Deadlift: 5-4-3-2-1+. Rest 2:00

METCON 

8-10 Rounds of:
40 Yard Sledpush (moderate weight)
Rest 90s-2:00.
*Score = total # sets of completed

EXTRA CREDIT 

Straight Leg Raises: 3 x 8-10. Rest 60s.

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Murph 2019

Today we did Murph to honor Michael Murphy, and all those that have lost their lives defending our freedom. https://www.youtube.com/watch?v=qNCuoldqk9k&t=7s

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