SWOD- push press. 15 min cap 5x3. All sets at 85% or above “Dt” for time 5 rounds for time 12 deadlifts 155/103# masters 135/73# 9 hang power cleans 155/103# masters 135/73# 6 push jerks 155/103# masters 135/73#
EMOM (every minute on the minute) for 10 minutes
1 snatch grip high pull
1 hang squat snatch
1 overhead squat 155/103 (Masters 115/83) then - 20 Minute AMRAP Partners
1 round =
One of you will be rowing 500m
While the other holds top of deadlift
10 clusters (squat clean into a thruster)
Split up the rowing and clusters as necessary between the two of you, one round is 500m and 10 clusters, however ya'll want to do it.
Use 95/63 (Masters 75/33)
Bench Press (10/9/8/7/6) Work quickly! 18 minute cap. Work on both the bench press and weighted pull-up. Weighted Pull-ups (5/5/5/5/5) Then - 8 minute AMRAP
5 wall ball shots 20/14
5 HSPU (sub 3 wall walks or 5 L sit press w DB)
5 med ball sit-ups 20/14
Rest 5 minutes. Clean and Jerk (8 minutes find 1 rep max. )
Push Press (5x5 at 75% (or higher) of 1 rep max push press.)
All 5 sets at same weight. 20 minute cap. WOD-
3 rounds for time -
10 Push Jerk 135/93 (Masters 115/63)
10 T2B sub K2(E) sub K2(90)
10 Alternating, Hang DB Power Snatch 50/35
Don’t forget the hero wod MANION is happening 9am Sunday!! SWOD- squat clean 10/9/8/7/6/5 20 min cap... work quickly. Shoot for a 5 rep max! This should be touch n go, if you drop the bar just pick it right back up... no resting WOD- 12 min AMRAP 3 squat cleans 205/143# masters 145/93# 6 pull-ups sub banded pull-ups 9 push ups
psssssst...... It's Chipper time! For time, and you gotta earn that barbell- 50 Wallballs 20/14 50 Double-unders 40 Burpees 40 Walking Lunges (just BW) 30 Toes to Bar 30 KB Swings 53 / 35 20 Power Cleans 20 Deadlifts 10 Front Squats 10 Ground to Overhead 5 Snatches (power or squat) 5 Back Squats 3 Rope Climbs 3 Muscle-ups (Bar or Rings) 155 / 103 barbells (125 / 83 masters) 40 minute time cap if needed.
Ring Dips (5 attempts at max strict reps, record best set ) L-Sit Hold (5 attempts at max seconds hold, use 45 # plates, heels same height off the floor ) Pistols (Work thru 5 sets of 10 reps per set) Then spend some time warming up for - 10 Minute AMRAP
6 thrusters 135/93
9 power snatches
12 power cleans
3 rounds for time - 800m run 12 Handstand Push-ups (SUB 5 Wall Walks) 12 CTB Pull-ups (SUB banded chest to bar) If you can't do 12 unbroken, work on short sets, short rest, and get back out the door. 40 minute cap if needed.
9 AM Free Class 18 minute AMRAP (Build your own) 200 or 400 meter run 10 push-ups or handstand push-ups 10 jumping pull-ups or toes to bar 10 air squats or sumo deadlift high pulls 70/53 10 burpees 1000 - 1200 Open floor for members with coaching available.
Bench Press 5 X 5 @ 85% BW Warm up appropriately, then all sets/reps at same weight. Then For time - 21 - 15 - 9 reps of 1 arm overhead squat with KB 53/35 Burpees Alternate arms as needed, and if you don't have good mechanics, go DOWN IN WEIGHT, there will be a 50 burpee penalty for crappy form and RX weight.
"Manion Tester" Not For Time - 15 back squats 135 / 93 immediately followed by a 400 meter run Rest as needed 15 back squats 135 / 93 immediately followed by a 400 meter run Rest as needed 400 meter run immediately followed by 15 back squats 135 / 93 Rest as needed 400 meter run immediately followed by 15 back squats 135 / 93 Rest as needed between sets, but push your pace while working on the set. Bars are from the floor. Score is up to 4 rounds RX.
For Time - Buy In 50 Double Unders Fence Run 5 BW Deadlifts 5 Push-ups Fence Run 5 BW Deadlifts 15 Push-ups Fence Run 5 BW Deadlifts 25 Push-ups Fence Run 40 Wallballs 20/14 Fence Run 5 BW Deadlifts 25 Push-ups Fence Run 5 BW Deadlifts 15 Push-ups Fence Run 5 BW Deadlifts 5 Push-ups Fence Run Cash Out 50 Double Unders 40 minute cap if needed. DU attempts count for reps, but not RX.
Working on mechanics today. Don't go heavy, go for that perfect rep. Don't rush the work. Take your time, these reps should take about 40 minutes once you're warmed up. Press in Snatch (SOTS Press) 5 sets of 3 reps. Start with a trainer bar or PVC pipe if needed. Don’t start adding weight until you’ve achieved adequate mobility, stability and control with a full press in snatch starting at the bottom, and make sure that with each weight increase, you’re maintaining your position and full range of motion control. If this lift is not happening for you, stack a couple 45s to sit on in the bottom of the squat, use an upright torso, then progress to using a slightly forward torso position when l
9 AM Free WOD 10 Minute AMRAP 10 hand release push ups 20 sit ups 30 seconds plank 5 Minute Rest 10 Minute AMRAP Farmer carry to fence and back with challenging weight 10 Burpees 5 Minute Rest 1 mile run at a conversational pace. 1000 - 1200 Open Floor for members with coaching available.