4/20/16 Metcon (AMRAP – Rounds) EMOM for 20 minutes 1 hang power clean (slight dip)1 hang power clean (bigger dip)1 hang squat clean Score is number of rounds completed; choose weight accordingly

Partner WOD Metcon (Time) Teams of 24 RFT:10 Hang Snatch 115/8015 Toes to Bar20 Power Clean 115/8025 WBS 20/14Cash Out: 800m Run Together

5/9/16 We hope everyone had a Happy Mother’s Day!Congratulations to those who improved their Fran time over the past six weeks.Today starts a 6 week cycle focused on SNATCH! Snatch (1×1) Metcon (Time) 4 RFTRx:12 hang power snatch 115/85#12 GSPU12 box jumps 24/20″ Scaled:12 hang power snatch 95/65#12 GSPU on knees12 box jumps or step-ups […]

5/10/16 Metcon (Time) 10!Rx:Pull-upsStrict HSPU*200m run after each round Scaled:Pull-up progressionsStrict press 75/45#*100m run after each round Rx+ is C2B pull-ups and strict HSPU

5/11/16 Snatch Grip Deadlift (5×5 (level load)) *in between each set, do 10 KB strict press (choose weight accordingly) Metcon (Time) 21-15-9Rx:Deadlift 185/135#Ab mat sit-ups Scaled:Deadlift 135/95#Ab mat sit-ups Rx+ 225/185#, Medball sit-ups 20/14#

5/12/16 Metcon (AMRAP – Rounds and Reps) 18 minute AMRAPRx:500m row10 burpees to 45/25#10 overhead lunges 45/25#10 ring dips Scaled:500m row10 burpees to 35/15#10 overhead lunges 35/15#10 assisted ring dips (purple OR red band only), ring dips on box, tricep dips Score excludes the row

5/13/16 Shoulder Press (2-2-2-2-2 (increasing load)) *in between each set, accumulate 60-90 seconds of handstand hold Metcon (Time) Partition work as desired…Rx:50 WBS 20/14#50 KBS 53/35#50 SDHP 115/85# Scaled:50 WBS 14/10#50 KBS 35/26#50 SDHP 95/65# *perform 3 burpees EMOM

5/14/16 Metcon (Time) Partner WODRx:3200m run150 clean and jerks 115/85# Scaled:1600m run150 clean and jerks 95/65# One person runs while the other person performs clean and jerks– partition work as desired. If 150 clean and jerks are completed but the run remains, both partners may finish the run together.

5/16/16 Metcon (AMRAP – Rounds and Reps) 24 minute EMOMRx:1st min: 10 OHS 115/85#2nd min: 12 box jump overs 24/20″3rd min: 14/12 calorie row Scaled:1st min: 10 OHS 95/65#2nd min: 12 box jump overs or step-ups 20/20″3rd min: 12/10 calorie row If athlete fails to complete work in a minute, take the next minute off […]

5/17/16 Snatch Complex (1-1-1-1-1 (increasing load)) 2 snatch grip deadlifts + 2 snatch pulls + 1 snatch Snatch pulls are from the floor. Metcon (Time) Buy in: 800m run* 3 rounds of…Rx:5 strict HSPU10 strict pull-ups15 Pendlay Row 115/85# Scaled:5 strict press 75/5510 pull-up progressions15 Pendlay Row 75/55# Cash out: 800m run* *Scaled can do […]