WOD

Complete For Time

5 Rounds

10 Thrusters (115/85)(135/95)

5 Chest to Bar or 5/3 Bar Muscle Ups

For your thruster weight, pick a weight you could do for 15 reps if fresh.  You should be thinking about these thrusters being unbroken (but on the heavier side) for the 5 rounds.  This is a sprint WOD where you use the transitions as your rest breaks.  Try as hard as you can to hold on to the barbell.  If you need to break, break at the 6th or 7th rep.

7:00AM Class

5 Minute AMRAP

45/30 Cal Bike

Max Rep OHS (95/65)

Rest 3 Minutes

5 Minute AMRAP

35/25 Cal Bike

Max Rep Hang Squat Cleans (115/75)

Rest 3 Minutes

5 Minute AMRAP

25/20 Cal Bike

Max Rep Thruster (135/95)

Complete For Time:

10 Rounds

1 Clean (squat or power)

2 Ring Muscle Ups

3 Dead Lift

4 HSPU

Immediately into 800 Meter Run

Today, the choice is all yours.  Starting with the cleans, these can be power or squat.  But…it needs to be heavy for you.  There is no RX or RX+ programmed weights.  We are looking at a 90-95% of your 1 Rep Max.  This will also be your deadlift weight.  For the muscle ups, the WOD is written with Ring Muscle Ups.  You can do bar muscle ups as well (you have to work on the rings during warm up) C2B, Strict Pull ups or regular pull ups are all ok for today.  Your coach will give you your reps for mods instead of the ring mu.  HR push ups, inverted push ups, HSPU to ab mat, OR even strict HSPU are all ok options for this WOD.  No matter what option you choose, you will do no less than 4 reps each round.

5 Min AMRAP

10 DB Thruster (50/35)

10 DB Step Ups (24″/20″)

Rest 3  Minutes

5 Minute AMRAP

15/12 Cal Row

10 Burpee Over Rower

The AMRAPS are short sprints so keep the intensity up. The goal for the first is to hold onto the Dumbbell and make quick transitions between movements. Short rest breaks will likely be necessary.   Pick manageable sets from the beginning.

The AMRAP with the row should be around your 1000 m pace.  Use the time to get off the rower to catch your breath to be able to push through the burpees.

Complete For Time:

200 Meter Run – 2 Power Snatch (115/75)(155/105)*

200 Meter Run – 4 Power Snatch (115/75)(155/105)

200 Meter Run – 6 Power Snatch (115/75)(155/105)

200 Meter Run- 8 Power Snatch (115/75)(155/105)

200 Meter Run- 10 Power Snatch (115/75)(155/105)

*IF you can power snatch more than 185/125, you can go up as high as 175/115 today.

Today is meant to be a heavy weight for your power snatches.  These will most likely be singles for you.  When picking a weight, you should be thinking about 85-95% of your 1 rep max (or your best guess at your one rep).  We aren’t looking for a weight you will fail at, but it should be heavy.   The runs each round are really just a “buy in” for your barbell movement so look to pace these at about a 75% effort.

Complete For Time:

21-15-9 Hang Power Clean & Jerk (115/75)(155/105)

9-15-21 Back Squat (115/75)(155/105)

This one is all about holding on to the barbell as we look at a pure barbell conditioning WOD.   These types of workouts are good for forcing us to cycle the barbell which, in turn, leads to being able to do that in other types of WODS where our ability to efficiently move weight leads to greater work capacity.  Pick a weight that is on the mid range of a lighter weight for you.

Flow of the WOD is:

21 HPC&J then 9 Back Squat.  15 HPC&J then 15 Back Squat.  9 HPC&J then 21 Back squat.

14 Minute AMRAP

100 Meter Run

18 Wall Ball (20/14)(10’/9′)

400 Meter Run

12 SDHP (95/65)

This is a WOD where we look to do all the work inside unbroken using the runs as a chance to recover as much as possible.  Steady pacing from round to round is the best way to attack this one.  For your SDHP weight, pick a weight you can do 15 unbroken if fresh.