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a)Strength
Power Snatch b)WOD 10 Toes to Bar 15 Deadlifts 5 RFT L1 225/185 L2 185/135 L3 135/95
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a)WOD
Cal Row Deadlift Med Ball Cleans Hand Release Push Ups L1 225/185 (20/14) L2 185/135 (14/10) L3 135/105 (10/6) If you want to re-do 16.1 because you feel you can get a better score or because you couldn't make it to FNL. We will be judging at 11am on Saturdays and 10am-12pm on Sundays. Please let us know in advance so we can staff accordingly. You can redo the workouts as many times as you please. AM
a)WOD Max Calorie Row Deadlift Med Ball Cleans Hand Release Push Ups :45 seconds on :15 seconds off 5 Rounds/20 Minutes L1 225/185 (20/14) L2 185/135 (14/10) L3 135/105 (10/6) PM Friday Night Lights 5:00pm No Class! 6:00pm Briefing 6:15pm First Heat Begins Good Luck! Rest or Mobility Day for Open Participants (Suggestion) a)Skill Double Unders b)WOD 800M Run rest 2 minutes 800M Run rest 2 minutes 400M Run rest 2 minutes 400M Run rest 2 minutes 200M Run rest 2 minutes 200M Run a)Strength
Deadlift b)WOD EMOM Even: 5 Power Snatches Odd: 7 Overhead Squats L1 115/95 L2 95/75 L3 65/55 a)Strength
2x5 Power Shrug @ 50% Followed by... Clean and Jerk b)WOD Bar Hop Burpees Wall Balls 2-4-6-8... AMRAP 8 Minutes L1 20/14 L2 14/10 L3 10/6 The Open has arrived, 16.1 will be announced Thursday at 5pm and we will be doing the workouts on Friday Night. The deadline to sign up is fast approaching, it is Wednesday. Heats will be announced on Thursday after the announcement of 16.1 It will be fun, it will be tough, it will be worth it. If you're nervous or hesitant, don't worry... it is perfectly normal. As far as training goes, if you are participating, you should align your training accordingly. Train as you would normally do on Monday and Tuesday. On Wednesday, get some work in but tone down the intensity a bit. On Thursday, rest or mobilize, do some light cardio (row or assault bike). Then be ready on Friday, well rested. a)Strength Back Squat b)WOD 75 Double Unders 50 Push Press 25 Hand Stand Push Ups L1 75/65 L2 65/55 L3 Dumbell Push Press HSPU Progressions- Box HSPU, Hand Release Push Ups, Seated Strict Press a)Strength
Make Up Session Monday- 1RM Power Snatch Tuesday- 1RM Power Clean Thursday- 1RM Push Press b)WOD Partner Workout AMRAP 14 Minutes 1 Round of DT (12 Deadlifts/9 Hang Cleans/6 Shoulder to Overhead) 1 Round of Cindy (5 Pull Ups/10 Push Ups/15 Air Squats) *DT reps can be shared and distributed in any way. Both partners must complete every rep of Cindy. All Cindy reps must be completed by both before starting a new round* a)Skill
Double Unders b)WOD 800M Run 20 Overhead Lunges 400M Run 40 Thrusters 800M Run L1 65/55 (45/25) L2 45/35 (35/15) L3 Dumbell Thruster (25/10) a)Strength
Establish 1RM Push Press 20 Minutes b)WOD 200M Row 20 Sumo Deadlift High Pulls 5 Rounds For Time L1 115/95 L2 95/65 L3 65/55 |
AuthorBackyard Staff CategoriesArchives
January 2019
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