Daily archive for January 13, 2018

Saturday Class: The Weight Goes Up

30 Minutes to Complete:
50 KB Swings; 24/20
21 OH Squat; 95/65
21 DU

40 KB Swings; 24/20
21 Thurster; 95/65
21 DU

30 KB Swings; 24/20
15 OH Squat; 115/85
15 DU

20 KB Swings; 24/20
15 Thurster; 115/85
15 DU

10 KB Swings; 24/20
9 OH Squat; 135/95
9 DU

5 KB Swings; 24/20
9 Thurster; 135/95
9 DU

Competitors Class: Monster Mash

1) Olympic Lift – Power Snatch + BTN P. Press + OHS
1 set (2+2+2) – 60%
1 set (2+2+2) – 65%
2 sets (2+2+2) – 70%

2) COMPWOD

5 Rounds for time of:
5 Burpees, lateral over bar
5 Clean & Jerks, 155/105

For time:
1000m row
10 Ring Muscle-ups or 20 C2B
10 Front Squats, 225/155
10 Ring Muscle-ups
1000m row

3 Rounds for time of:
75 Double-unders
50 Air Squats
50ft HS Walk or 15 HSPU

*Rest 5 minutes between workouts

3) Single Modality
5 Rounds
1 min ME Cal Bike
1 min ME Double-Unders
1 min ME Cal Row
Rest 1 min