8a, 10a, 11a – Team WOD

Noon: Olympic Lifting: Best class ever with Coach Noal  

9a – Powerlifting & SWOD

Team WOD Details: 35 min AMRAP

Teams of two, each teammate must do at least one rep at each station.

All Bar movements are done with 95/65 as Rx
** You might not finish. Coaches will create all teams today.

3 Burpees
6 Hang Power Clean
9 KB Swings (heaviest to eye level)
12 Mountain Climbers (L + R = 1)
15 Barbell Deadlift Kick-Backs
18 Row for Cal
21 Shoulder to Overhead
24 Wall Balls (20/14)
27 Ab Mats
30 Air Squats

This WOD is done similarly to the 12 days of christmas.

Round 1: 3 Burpees
Round 2: 6 Hang Power Cleans, 3 Burpees
Round 3: 9 KB Swings, 6 PHC’s, 3 Burpees
So on…

9a – Powerlifting & SWOD
Part I: Bench Press (15 min)
** Rep Scheme of: 12, 10, 8, 6, 4, 2

Part II: Snatch Grip Deadlift (15 min)
** 6 sets of 5 reps working to a heavy 5.
** You must keep your back tight, the weight will not compare to what you normally deadlift.

SWOD: Power Jumps w/ KB’s of DB’s + Barbell Push Press
20 Seconds work / 20 second rest
** Going from one station to the next. Alternating between the 2 movements for 5 rounds.
** There is no Rx weight, use a weight that you can control and move for at least 8 – 12 reps.
** A weight that might feel 65 – 70% of your 1 Rep

Finishing Move – 100 Weighted Ab Mats holding a med ball.
** Not for time. Athletes choice on weight. No 20#’s.

 

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