On the 2:30 minutes at increasing loads x 10
3 full clean and jerks.
Start at 50% and go up from there.
ZOOM at home Option (7am, noon, or 6:30PM:
3 minutes on 90 seconds off x 6
Always start with 50 DU/skips/toe taps
AMRAP
12 plank squats
12 hollow body rocks
12 hang snatch/KBS
Zoom link: https://us02web.zoom.us/j/84283462450
WOD 4 - “Chipper”
18:00 time cap
100 Bar Hop Burpees
75 Shoulder to Overhead
50 Snatch
25 Bar Muscle Up*
Elite - 75/55 pound for S2OH and snatch
Open, Masters - 75/55 for S2OH and snatch, *15 chest to bar into 10 bar muscle up (scaled option of step over burpees, 55/35 for S2OH and snatch and 25 sit up in place of BMU)
Teens - 55/35 for S2OH and snatch, *15 chest to bar into 10 bar muscle up
ZOOM at home option:
30 minute AMRAP
5 odd object deadlifts
9 burpees
12 push ups
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/84283462450
WOD 2 - “Quickie”
8 minute AMRAP (followed immediately by WOD 3 at the 8 minute mark)
Cindy - 5 pulling*, 10 push up, 15 air squat
*Elite - chest to bar pull ups
Open, Masters, Teen - pull ups (scaled option of jumping pull ups and push ups done on 24” box)
WOD 3 - “Dimas”
6:00 time cap (done on running clock with WOD 2; finishing both at the 14:00 mark)
Establish 1 rep max snatch
-any type of snatch is permitted provided barbell is moved from ground to overhead in one smooth motion without stopping at the shoulders
WOD 2 - “Quickie”
8 minute AMRAP (followed immediately by WOD 3 at the 8 minute mark)
Cindy - 5 pulling*, 10 push up, 15 air squat
*Elite - chest to bar pull ups
Open, Masters, Teen - pull ups (scaled option of jumping pull ups and push ups done on 24” box)
WOD 3 - “Dimas”
6:00 time cap (done on running clock with WOD 2; finishing both at the 14:00 mark)
Establish 1 rep max snatch
-any type of snatch is permitted provided barbell is moved from ground to overhead in one smooth motion without stopping at the shoulders
WEEK 1
WOD 1 - “Dorsualis”
14:00 time cap
1, 2, 3, ...10 of
Toes To Bar
Deadlift
-with 25’ handstand walk between each movement*
Elite - 275/185 pound deadlift, handstand walk scored one rep per 5’
Open - 225/155 deadlift, single arm overhead dumbbell lunge 50/35 scored one rep per 5’ (scaled option 135/85 deadlift, knees to 90 degrees and body weight lunge scored one rep per 5’)
Masters - same as Open
Teen - 135/85 deadlift, single arm overhead dumbbell lunge 35/25 scored one rep per 5’
Zoom Option:
Accumulate 500 step ups
Start every minute with a 30 second plank
To join our coached class for this WOD click on the following link:
Zoom link : https://us02web.zoom.us/j/83206492638
A: 5KM Row test!
B: Bench Press test!
To join our coached class for this WOD click on the following link:
ZOOM class at 7AM, Noon and 6:30OM
Zoom link : https://us02web.zoom.us/j/83206492638
Zoom at home Option:
Accumulate a 4 minute plank
Then:
200 lunge steps
100 squats
50 push ups
25 V-ups
Finish with a 4 minute plank!
You have 45 seconds to hit:
10 C2Bs
2 clean and jerks
at 80%
Rest 2 minutes
x 8
ZOOM WOD at NOON, 3:30 and 4:30:
10-9-8-7-6-5-3-2-1
of Burpees
Hollow Body Rocks
Rest 3 minutes then
1-2-3-4-5-6-..10
of the same movements
To join our coached class for this WOD click on the following link:
Zoom link : https://us02web.zoom.us/j/83206492638
Using the pace /500m set in your 5km row
All sets will be 2 minutes followed by 1 minute rest
Set 1: Pace ( -3)
Set 2: Pace ( - 6)
Set 3: Pace (-9)
Set 4: Pace (-3)
Set 5: Pace (-6)
Set 6: Pace: (-9)
Set 7: Pace (-3)
Set 8: Pace (-6)
Set 9: Pace (-9)
Set 10: Pace ( -1)
B: Bench press - using your 3 rep max -
1X 5 at 70%, 1x5 at 75%, 1x5 at 80%, 4x4 at 85%, 2x3 at 87.5%, 1x2 at 90%
On the 6 minutes x 4
80 DU
1 legless rope climb
40 WB
1 legless rope climb
20 GHD sit-ups