Tonight’s Oly WOD
WOD:
Clean Pulls:
4 x 2 @ 1RM
4 x 2 @ 1RM + 5lbs
Clean & Jerk:
5 @ 50% 1RM
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 80%
2 @ 85%
1@ 90%
Close it out with a 10 min AMRAP:
2 Burpee Pullups
4 Dips
6 Squats
Saturday’s WOD
Eight rounds for time of:
10 Pushups
15 Jumping alternating lunges
20 Double-unders or 50 Single-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Tonight’s WOD
5 Rounds - 30 sec on/30 sec off
KB Swings
Burpees
Bar Cleans
Squats
You will have 30 seconds of work on one movement, during your 30 seconds of rest, transition to the next movement. You will need to do all 4 movements each round. There will be a 10 sec break between each round, so the entire WOD will be just under 21 mins. Come ready to really turn it on for those 30 second work periods.
See you tonight!!
Monday’s WOD
Junkyard Dog Warmups
Lifting:
10 G2O
50 jacks
10 G2O
40 Mtn Climbers
10 G2O
30 Squats
10 G2O
20 Pushups
10 G2O
10 Pullups
Oly Night
We are having an Olympic lift focused night tonight.
Three Position Hang Snatch – 5×3
Three Position Hang Clean – 5×3
Back Squat – 5×5
MetCon:
4 rounds for time:
10 OH Squats
20 Situps
30 Double Unders (if yo have them, 60 singles if you don’t)
Everyday I’m Shuffling
A Deck of Cards will be used to randomize our WOD tonight. We have done this on a Saturday WOD, but not on Thursday Night.
Hearts – ManMakers
Diamonds – Knees 2 Elbow
Clubs – Box Jumps
Spades – Dips
(Number cards will equal that number of reps per suit, Face Cards will equal 10 reps, Aces will be 11 reps, and the Jokers are automatic 20 Burpees)
