Strength: 20 min Deadlifts 5 x 5 building 20 rep make up Metcon: “Thumbtack” AMRAP 12 10 T2B 8 deadlifts 6 hang cleans 4 s.t.o
Oly : EMOM 12 2 TNG snatches + 1 hang Building Metcon: cap 10 min “Randy” 75 snatches for time (75/55) Post Wod Mobility: 5-10 min Back & shoulders
Skill: 10 min Dubs Then 2 min max dubs Strength: 8 min Tabata x 2 -hollow rocks -plank -V-Ups -Russian twist Metcon: cap 12min “Fannie” 50 dubs 50 KBS (light) 40 dubs 40 KBS …….
Strength: 20 min 20 rep back squat Week 2 Metcon: “Puddle” AMRAP 6 5 BJO (30/24) 10 alt. DB sn (heavy) 15 air squats Rest 2 AMRAP 4 Max BBJO (24/20)
9AM “Filthy Fifty” In honor of coach JRods 50th birthday on the 10th we will be doing this lovely wod today. Dont worry…just show up. It’ll be great…we promise ! 10AM Birthday shenanigans !
Strength: 20 min Straight leg seated single arm press DB or KB 7 each @ light 7 each @ light 5 each @ mod 5 each @ mod 3 each @ heavy 3 each # AHAP Accessory: 20 min 4 x of 8 KB windmills (each arm) 25 good hollow rocks 4-8 strict pull ups…
Thursday 6th Skill 1: 10 min T2B Skill 2: 10 min EOMOM 10 -athlete level T2B -hollow hold banded pull downs Metcon: AMRAP 10 Asc by 2’s 2 T2B 2 alt DB snatch (mod/heavy) 2 burpees
Strength: 20 min Front Rack Lunges 5 x 12 building *20 rep makeup Metcon: “Road Kill” 21-15-9 Thrusters (mod/light) KBS (mod) *30 dubs after each set of KBS
Oly part 1: 15 min to find heavy clean & push jerk Oly part 2: EMOM 10 @ 80% 2 deadlifts + 1 cl&J (T.N.G) Metcon: cap 10min “Not so Graceful” 3RFT 10 C&J (70%) 6 lateral Burrpees
Oly class with A-Lo @ 7:30Pm. All skill levels Strength: 20 min 20 rep week 1 Metcon: “Bread n Butt-r” AMRAP 10 15 pull ups 10 Box Jumps 15 Wall balls