Class times as usual...8, 9 and 10 AM.  Cory will be there at 7 for anyone that needs to go early.
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Come early tomorrow...get some rolling/mashing done.  All that did today's WOD will likely need it.  

For those competing next weekend, you'll take 20 minutes to get a one rep max'ish snatch.  WRITE DOWN EACH AND EVERY LIFT!  YOU NEED TO KNOW WHAT YOU'RE GOING TO DO NEXT WEEK.  WHAT YOUR WARM UP LIFTS WILL BE...WHAT YOUR OPENING LIFT WILL BE...KEEP TRACK...YOU DON'T WANT TO BE GUESSING NEXT WEEK.

Rest 5 to 10 minutes...then do the same with Clean and Jerk.  You may not need the entire 20 minutes for either...we'll have plenty of bonus work for you to do after your finished.
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For everyone else...8 Round EMOM Snatch:  2 reps at 70% ...from the ground...power or full.

Rest 5 min...then - 

8 round EMOM Clean and Jerk...from the ground...power or full.

Rest 5 min...then -

Then "Death by 10 Meters"  One 10 Meter sprint in first minute...
                                             Two 10 M sprints in 2nd minute...
                                             Three 10 M sprints in 3rd and so on...

When you can't complete the required # of sprints in that minute...you repeat your last completed.
 

Warmup:  500 M row or line/agility drills, Squat prep, Goblet squats are deep...get a lighter one than you'll use and get comfortable in the bottom of the squat.  

Take the 2 minutes it takes to go through what you've learned so far on bullet proof shoulders.
KB Swings
Handstand holds
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Starting @ 00:00  EMOM for 8 Mins
5 Back Squats or Front Squats @ 50%
stop @ 08:00 - rest 5 Mins

starting @  13:00
In 5 minutes, complete as fast as possible
3 Rounds of:

15 Goblet Squats 70/53
10 Vertical KB Swings 70/53
5 Burpees
stop @ 18:00 - rest 3 Mins (Some may finish before the 5 min is up...if so...you get a little more rest)

starting @ 22:00
(repeat) 
In 5 minutes, complete as fast as possible
3 Rounds of:

15 Goblet Squats 70/53
10 Vertical KB Swings 70/53
5 Burpees
stop @ 27:00 

Warmup:  Row 500, Shoulder/Overhead prep (we went through it last week...we'll go over it again tomorrow.)  Box step ups, Kettle bell swings, handstand holds.    
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WOD:  starting at 00:00  
EMOM for 8 Mins
5 Strict Shoulder Press or Bench Press @ 50%
stop 08:00 - rest 5 Minutes

starting @ 13:00
As many rounds and reps in 10 mins of:
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
Clock stops @ 23:00
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Yes, there will be bonus work on the board since tomorrow is an off day.

Just like yesterday...be on time...which is to say early.  
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Warmup:  Line/Agility drills, broad jumps, lunges...work on mobility for your rack position if it's a drawback.  Holding the rack position on the lunges will be difficult.  

Warmup with a barbell by doing the entire sequence.
You will likely not need the entire 20 minutes once the clock starts...to find your heaviest load.
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WOD:  Start @ 00:00 (Clock starts at 15 after the hour)
Find 1 rep Max in 20 mins of the following Barbell Complex
Hang Power Clean
Front Rack Lunge Left
Front Rack Lunge Right
Push Press
stop @ 20:00 - rest 10 Mins then

starting @ 30:00
10 Min AMRAP:
5 Power Clean 135/95
10 Hand Release Push Ups
stop @ 40:00

Warmup:  Row 500 NFT or line/agility drills, light kb swings and or good mornings, squat prep for the wall balls

Clock will start on the WOD at 20 after the hour...be on time...which is to say be early so you can get all the mobility and prep work done that you need to.  
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WOD:  start @ 00:00


EMOM for 8 Mins
5 Deadlifts @ 50%
stop 08:00 - rest 5 Mins

starting @ 13:00
Row 1000 Meters
Max burpees over rower
stop @ 19:00 - rest 4 mins

starting @ 23:00
Row 1000 Meters
Max Wall Balls 20/14
stop @ 29:00 

Saturday class times as usual:  8, 9 and 10 AM
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Olympic Lifting:   
10 Round EMOM of - 1 Snatch from the knees
                                 1 Clean from the knees
  
Like last week...these are about technique and speed under the bar. Choose your weight accordingly.
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WOD #1: "Helen" - (Yes, there's running.  It will be in the 30's by 8 and you'll not be outside long.  You will live.)

  3 Rounds of: 400 Meter Run 
                       21 KB Swings 53/35
                       12 Pullups

  Rest 5 minutes...then:

"Annie" - 50 - 40 - 30 - 20 - 10 of:

               DU's 
               Situps
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If you have time to do extra.  Work on skills and or bodyweight movements at which you are not accomplished as yet or simply need improvement on.

Squatacular Friday once again!!!  Last day of this Wendler cycle....make it count.  
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Warmup:  500 M Row or Line/Agility Drills, Squat prep

Strength: Week #2 Wendler Plus Back Squat or Front Squat

Warmup Lifts:

5 Reps @ 40%

5 Reps @ 50%
3 Reps @ 60%

Work Sets:

5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep or MORE @ 95%

-----------

WOD:For time
50 Air Squats
25 Toes-to-bar - or V-up for scaled 
40 Air Squats
20 Toes-to-bar
30 Air Squats
15 Toes-to-bar
20 Air Squats
10 Toes-to-bar
10 Air Squats
 5 Toes-to-bar

Warmup:  Row 500, Overhead and Squat Prep, if you don't one legged squats (pistols) yet, we will work on those some.  Then you'll do air squats for the WOD.
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Strength: Week #2 Wendler Plus Press or Bench

Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%

Work Sets:
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep or MORE @ 95%

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WOD: 12 Minutes - As Many Rounds and Reps as Possible

12 Push Press 115/75
12 Chest 2 Bar Pull Ups
12 One Legged Squats - or 24 Air Squats (scaled)
-------------
Bonus work if you have time:  Do some or all

DU practice - if you can do them at all...try to get a total of 50.  Those accomplished already...max in 2 minutes.

Airdyne -  all out...:30 on and :30 off...three rounds.   That's a total of 3 minutes.  

Weighted pushups if capable...strict as you can if not.  Make them great reps.  3 X 10 or 5 X 6 or 10 X 3...whatever allows you to do great reps.  

Warmup: 500 M Row, Squat and Front rack position prep, 
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At 20 after the hour...the Clock will start at 00:00

15 Min - EMOM - As Heavy As Possible while keeping form solid

“Death by Cluster” (Squat Clean into a thruster)

Min 1 - 1 Cluster

Min 2 - 2 Clusters

Min 3 - 3 Clusters

etc..........

*If you fail - repeat the round on the next min. In other words, if you get to 8 and fail at 9 try to get 8 the next round and the rest of the rounds if possible - or as many as you can.  Maybe even skip a round if early in the 15 Min session.

Next- - -

When the clock hits 15:00

5 Min Max Effort Row - Score = Calories

rest 5 Mins then -- 


When the clock hits 25:00

3 Rounds from time of:

8 Cleans 155/105
150 Meter Sprint - 75 Meter and back
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Watch the Youtube video below for the Squat Clean/Thruster DEMO ("Cluster").  We will demonstrate scaled versions of this for those newer athletes that don't have a good squat clean yet but that can do a thruster.  

Warmup: 500 M Row, Get your jumprope out and practice a short time, light KB swings.  

Be deadlifting by 10 to 15 after the hour.  No more than a minutes rest between sets until the last two sets.  
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Strength: Week #2 Wendler Plus Deadlift 
Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Reps or MORE @ 95%
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WOD: For time
75 Double Unders 
30 Burpees
25 Med Ball Sit Ups 20/14
20 Vertical KB Swings 70/53
15 Chest 2 Bar Pull Ups
10 Handstand Push Ups or 30 Push Ups (scaled)