Labor Day Hours:  Two class times tomorrow at 8 and 9 AM. There are 13 Rowers...so 13 can go off at the same time.  If we have to, we can stagger by 10 min...anyone above that number.  

I have beginners coming tomorrow at 6 and 7 AM.  If any of you that don't require much coaching/monitoring want to come in to train during that time...you may.  


WOD # 1
Start 00:00

"Grace" - (10 Minute Time Cap...sooner you finish...the more time you have to rest.)  

30 Clean and Jerks 135/95
*After you complete this...you'll want to immediately move your bar to a rack to be ready for squats.

Wod # 2

Starting @ 10:00 on the clock -

10 Min Capacity Test by OPT  (James Fitzgerald - Optimum Performance Training)

4 Min Row for Calories

3 Min Max Pull Ups

2 Min Max Bodyweight Back Squats (3/4 bodyweight for Women)

1 Min Max Push Press 135/95

Class times for 08/30/2014 @ 8 and 9 AM.  
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Partner WOD - 2 Person Teams

10 2-minute rounds of:
Partner 1 Performs Max Reps/Rounds of "Cindy" for 2 min
5 pull-ups
10 push-ups
15 squats
Partner 2, at the same time...is rowing for Max Calories
(So this means you will do each a total of 5 times)

*Rest 1 minute between rounds
Score is Reps/Rounds of Cindy and Calories Rowed

29 Minutes including rest periods

Strength: 15 Minutes to build up to a 1 rep Max on Thruster.

Read your body... if you feel good PR, if not just go heavy.  

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Rest 5 mins then:
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WOD: For time, with a 20 Minute Cap   135/95

10 Thrusters - 50 Double Unders
8 Thrusters - 40 Double Unders
6 Thrusters - 30 Double Unders
4 Thrusters - 20 Double Unders
2 Thrusters - 10 Double Unders
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Youtube demo on heavy thrusters...below with Katie Hogan and Kristan Clever.

15 Round EMOM

1 Power Snatch + 1 Hanging Squat Snatch + 1 Overhead Squat
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Rest 5 minutes
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WOD : 5 Rounds for time - 

10 American Kb Swings (vertical)  70/53
10 Hand Release Push Ups
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Bonus: 100 Ab movements of your choice
             50 Back Extensions (Actually these are really called hip                              extensions) 
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Video demo of the barbell complex below.  Ideally...the hang squat would be much faster dropping under the bar into the bottom of the squat.

Testing

2 Attempts to find 100 Meter Row - Fastest time -

Rest 5 minutes then

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WOD - For time:

Row 1000 Meters
25 Burpees
Row 750 Meters
50 Burpees
Row 500 Meters
75 Burpees

Strength: 15 Round EMOM of the following barbell complex.

1 Power Clean + 1 Hanging Squat Clean + 1 Jerk
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Rest 5 minutes 
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Wod: 4 Rounds for time of 

Row 300 Meters
8 Kettlebell Cleans  from hanging position - 4 left then 4 right 53/35
8 Strict Pull Ups
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Video Demo of the barbell complex below.

Classes at 8 and 9 AM only tomorrow.  This worked pretty well last week instead of stringing ya'll out through a 10 AM class.  We'll probably stick with this.  
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WOD:  40 Min Cap...no...don't let the time cap scare you.

4 Rounds for time
200 Meter Run
100 Meter Farmers Walk 53/35
10 Wall Ball 20/14
20 Push Ups
20 KB Swings 53/35
20 Air Squats
20 Double Unders - 60 singles

Don't forget long socks tomorrow everyone!
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Skill Work - 10 mins

Legless Rope Climb / Rope Climb
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Strength Work - 10 mins

Deadlift - 10 Rep Max*  - 2 Attempts after Warm Up 

*You should have a very good idea already, what this # will be, if you participated in the last Wendler Strength cycle.  Look at your "Plus" rep count on the 95% day. 
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Directly after you hit your 10 Rep Max...yes, this means have a KB ready

Max Russian KB Swings in 1 minute 70/53*
*If you feel like it and are capable...97/70

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Wod:  4 Rounds

Row 2 Mins - Max distance
Rest 2 Mins

Score is of course...total meters rowed
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Below are two YouTube videos for you to watch.  Khalipa gives a great tutorial...most of which ya'll have heard us discuss when we've worked on rope climbs before.  The 2nd video is good to watch because the instructor is discussing what to do with the other person as an example.

Keep in mind Khalipa's recommendation of wearing tall socks or a shin guard.  Odds are you'll get some skin burns without them, using this technique.  The way I personally do it...the rope is always outside my legs and thus no burn.  

Strength Work - 10 mins

Strict Shoulder Press - 10 Rep Max*  - 2 Attempts after Warm Up lifts

*You should have a very good idea already, what this # will be, if you participated in the last Wendler Strength cycle.  Look at your "Plus" rep count on the 95% day. 




WOD - 20 Min AMRAP

Strength - 10 mins

Power Clean - 10 Rep Max  - 2 Attempts after Warm Up

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WOD - 15 Min Cap

21-15-9

Clusters 95/65 -Squat Clean into a Thruster (this means from the floor, each rep)
Pull Ups