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WOD: 20 Min EMOM
10 DU's/Attempts, 20 DU's L2, 30 DU's L3
1 Power Clean - 135/95 L1, 185/135 L2, 225/155 L3
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Extra Credit: 1000 Meter Row @Z2 pace
CrossFit Hot Springs |
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Skill: Double Unders / Triple Unders - 15 Min --- WOD: 20 Min EMOM 10 DU's/Attempts, 20 DU's L2, 30 DU's L3 1 Power Clean - 135/95 L1, 185/135 L2, 225/155 L3 --- Extra Credit: 1000 Meter Row @Z2 pace
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Strength: Snatch - 5 x 1 Rep @70% - 20 Min - DELOAD --- Strength: Pause Front Squat - 4 x 2 Reps @70% - 1 Sec Pause --- WOD: 25 Min CAP! For time: 30-20-10 Ab Mat Sit Ups L1/2, GHD's L3 Hanging Knee Raises L1, Toes to Bar L2/L3 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 --- Extra Credit: One Arm DB Press - 3 x 8 Reps (each arm) Saturday Partner WOD - Class time at 8 AM
--- 3 Person Team WOD: Each Partner must complete 2 Min AMRAP on each station than rotate. 2 Min rest after the 3 station cycle is completed (similar to Fight Gone Bad) - Repeat cycle 4 Times. L1 Assault Bike for Calories Vertical KB Swings - 35/26 Pull Ups L2 Assault Bike for Calories Vertical KB Swings - 53/35 C2B Pull Ups L3 Assault Bike for Calories KB Snatch - 53/35 Rope Cimbs Strength: Clean - 5 x 1 Rep @ 87.5% - 25 min --- Strength: Back Squat - 4 x 2 Reps @ 85% --- WOD: 10 Min 4 Min AMRAP 12 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3 9 Hang Power Cleans 6 Front Squats 3 S2O Rest 2 Mins Repeat - Start where you left off! --- Extra Credit: Handstand Holds - 3 x Max Time Technique - 9 Min Repeat this Block - 3 X's - record reps :30 Max Pull Ups - :30 Rest :30 Hollow Rocks :30 Rest :30 Strict Chin Ups :30 Rest --- WOD: 10 Min AMRAP (25 Min total) 250 Meter Row 15 Thrusters - 45/35 L1, 75/55 L2, 95/65 L3 Rest 5 Mins 10 Min AMRAP 250 Meter Row 15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 --- Extra Credit: Dips - 3 x 10-15 Reps Stretch - 5 Min 3 x Handcuff Stretch - 20 seconds --- WOD - 45 Min AMRAP Max Calorie Assault Bike Every 5 Mins - 200 Meter Sandbag Run 45/35 Rx+, 35/25 Rx *Start w/ Sandbag Run Skill: Strict Ring Muscle Ups - 3 x Max Reps - 12 Minutes --- Technique: Tall Jerk - Practice w/ empty bar - 12 Minutes --- WOD: 14 Min On a 2 min clock - repeat 7 times - no rest between sets Calorie Row - 25 Cal L1, 20 Cal L2, 25 Cal L3 Max Jerks (no rack) - 135/95 L1, 185/135 L2, 205/155 L3 *Any Jerk. However, no rack can be used. --- Extra Credit: Double Unders - 3 x Max Unbroken Sets - stop at 50, rest as needed Strength: Snatch - 5 x 1 Rep @87.5% - 20 minutes --- Strength: Pause Front Squat - 4 x 2 Reps @ 85% - 1 Second Pause --- WOD - "Randy" 10 Min time cap 75 Power Snatch for time 55/35 L1, 75/55 L2 (RX/Benchmark), 95/65 L3 --- Extra Credit: Single Arm DB Row - 3 x 10 Reps (each arm) Saturday Class Time @ 8 AM
--- Individual WOD: “Hurricane Irma” - 5 Rounds 9 Alternating DB Snatch - 50/35 17 Meters (55 feet) Sled Push 180/90 9 C2B Pull Ups 17 Meters (55 feet) Sled Push 180/90 *Increase 2 Reps each round 9,11,13,15,17 Strength: Clean - 5 x 1 Rep @ 85% --- Back Squat - 4 x 2 Reps @ 80% --- WOD: 3 Min AMRAP 3 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 6 Push Ups 9 Air Squats Rest 1 Min then Repeat --- Accessory: Ab Wheel - 1 x 25 Reps |
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