With clock counting UP for 40 minute time cap -
A works for a minute then rests while
B works for a minute
Switch off until team completes in order -
50 back-squats 185 / 135
50 power cleans 135 / 95
50 push-press 95 / 65
RX+ 225/185/135(m) and 185/135/95(f)
Masters 135/95/65(m) and 95/65/35(f)
(rack is optional)
(you can make a team of 3, same rules, longer rest)
With the remaining time on the clock -
Once you have completed your 150 reps,
A runs 400
B starts rounds of Cindy
Switch back and forth, score is rounds and reps of Cindy
(team of 3, two are working, one is running)
15 Air Squats
RX+ is with a vest for this portion.
Box Jump / Snatch Drill
This is a 30 Minute EMOM
Start with one box jump when the buzzer sounds.
Odd minutes will be one Hang Squat Snatch.
(High hang, top of thigh, shoulders slightly in front of bar)
If you miss the lift, that's okay, retry it if you want, or wait until the next round, these are drills.
You can increase weight as you see fit. Start light and work up.
Every even minute will be one 30 / 24 inch box jump.
You can add height as you see fit, but must be at least 30 / 24 each round if RX.
If you miss the jump, that's okay, try it next round, again, these are drills.
Comment on your max box height if you increase.
10 Minute AMRAP
Farmer carry to fence and back with two DBs or KBs
Pick a challenging weight for the farmer carries. You should be struggling to not set them down on the trip out or the trip back. If you head out the door before the buzzer, it counts.
RX+ is with a weight vest.
For the remainder of the class, partner up for spotting each other and work up to a heavy 3 rep max BenchPress for the day.
3 Rounds for Time -
12 Handstand Push-Ups
2 400 meter Runs
15 Bar Over Burpees
14 Overhead Squats (95/65 lb) (135/95 RX+)
On December 2, 2015, 14 people were killed and 22 were seriously injured in a terrorist attack in San Bernardino, California, which consisted of a mass shooting and an attempted bombing.
The rep scheme significance is the date (12-2-15) and 14 for the number of people killed. The “2 400 meter Runs” are written this way for the significance of the date (December 2).
HERO WOD Wednesday is back !! We will also be doing Benchmarks, The Girls, and Tributes on Wednesdays, working with how the movements fit in with the rest of the week's programming.
For time -
5 Toes to Bar
Spend the rest of the class working up to a heavy 3 rep Deadlift for the day.
Buy in 800m run OR 30 burpees
Then 4 rounds -
25 wallball 20/14
2 rope climbs
Cash out the 800m run OR 30 burpees you didn't do at the start.
9 AM Free Class
Bring a friend !!
Surprise WOD !!
10 AM to Noon Open Floor
19.5, POT LUCK, GRILL, BEER at Friday Night LIghts !!! 4 to 8 PM
33 - 27 - 21 - 15 - 9 reps of
Thruster 96 / 65
Chest to Bar Pull - Ups
Partner WOD #2 !!
For time, Partners -
60 reps clean and jerk 135 / 95
Warm up well and get after it, if there is time left in the class, pick a weakness and spend some time or spend some time rolling out and stretching. Final Open WOD tomorrow.
With a 20 minute time cap, complete
Deadlift 185 /135
Use remaining time to find a one rep max thruster, off the floor or off the rack, your choice.....
(NO PUSH JERKS)
Score time to complete metcon and max thruster in Wodify.
Thanks for submitting!