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Strength: Back Squat - 5 reps @ 40%, 50%, 60%, 70% (deload)
--- WOD: 10 Rounds for time 7 Sumo Deadlift High Pulls - 55/45 L1, 75/55 L2, 95/65 L3 7 Front Squats 7 Push Jerks
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WOD: 45 Min AMRAP
500 Meter Row 400 Meter Run 50 Double Unders 20 Calorie Assault Strength: Shoulder Press - 5 reps @ 40%, 50%, 60%, 70% (deload) --- Lift: Full Snatch - EMOM for 6 Mins @60% --- WOD: 3 Rounds for time 3 Rounds for time 10 Hanging Knee Raises L1, Kipping K2E's L2, Strict K2E's 10 Power Snatch - 65/45 L1, 95/65 L2, 155/105 L3 10 Hanging Knee Raises L1, Kipping K2E's L2, Strict K2E's 10 Burpees Strength/Lift: Deadlift - 5 reps @ 40%, 50%, 60%, 70% (deload)
--- Lift: Full Clean and Jerk - EMOM for 6 Mins @60% --- WOD - 12 Min Cap! For time: (L1) 4 Rope Climbs (Lying to Standing) 16 Thrusters - 65/45 3 Rope Climbs (Lying to Standing) 12 Thrusters 2 Rope Climbs (Lying to Standing) 8 Thrusters --- For time: (L2) 3 Rope Climbs 16 Thrusters - 115/75 2 Rope Climbs 12 Thrusters 1 Rope Climb 8 Thrusters --- For time: (L3) 4 Rope Climbs 16 Thrusters - 155/105 3 Rope Climbs 12 Thrusters 2 Rope Climbs 8 Thrusters ------- Extra Credit: 1000 Meter Row @ Recovery Pace Saturday Class Time at 8 AM
--- 2 Person Partner WOD 5 Rounds For time: 14 Vertical KB Swings 53/35 L1, KB Snatch 53/35 L2/L3 400 M Row 10 Hand Release Push Ups 400 M Row *Rowing can be done simultaneously (2 rowers per team of course) **Each partner must complete the movement before next partner can do the movement. Oly: Split Jerk - 5 x 1 Rep @ 70% - E3M *Only if you have more than an hour do you add this to your day --- Strength/Lift: Bench Press - 4 x 8 Reps - go 5 - 10 Lbs heavier than last --- Superset: 1a. Single Arm KB Press - 4 x 10 Reps no rest 1b. Max Strict Pull Ups - 4 x Max Reps Rest 2 min between sets --- WOD: 5 Rounds for time 15 Deadlifts - 55/35 L1, 75/55 L2, 95/65 L3 12 Hang Power Cleans 9 Front Squats 6 Calorie Assault Bike Warm Up: Row 500 Meter then 3 Rounds NFT 10 Birddogs (each side) 10 Hip Airplanes (each side) --- Oly: Full Clean - 5 x 1 Rep @ 70% - E3M *Only if you have more than an hour do you add this to your day --- Strength: Back Squat - 8 x 3 Reps @ 70% - EMOM --- Lift / Complex: Ping Pong EMOM for 10 Minutes - as heavy as possible Odd - 5 TnG Power Cleans Even - 5 Front Squats (no rack) *first one can be Squat Clean --- WOD: 5 Cycles of, in 1 Min 5 Burpees over Bar + Max Deadlifts - 155/95 L1, 225/155 L2, 315/225 L3 Rest 2 Mins between rounds Skill: Candle Sticks --- WOD: 12K Meter Row - write down your split times Part A - Time at 500 Meters Part B - Time at 1000 Meters Part C - Time at 6000 Meters Part D - Time at 12000 Meters Strength/Lift: Shoulder Press - 1 rep @ 90%, 1 rep @ 92.5%, 1 rep or more @ 95% --- WOD: “Danny” 20 Min AMRAP 30 Box Jump - 24/20 20 Push Press - 115/75 30 Pull Ups  Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Oly: Full Snatch - 5 x 1 Rep @ 70% - E3M
*Only if you have more than an hour do you add this to your day --- Strength/Lift: Deadlift - 4 x 8 Reps - go 5 - 10 Lbs heavier than last - E3M ----------------------------- WOD: “Assault Repeatability Test” 3 Rounds @ 100% effort 15 Calorie Air Assault Bike 10 Kettlebell Swings 70/53 10 Burpees 10 Kettlebell Swings 70/53 10 Burpees 10 Kettlebell Swings 70/53 15 Calorie Air Assault Bike *Rest 12 mins between efforts |
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