a)Strength

Power Snatch

b)WOD

10 Toes to Bar
15 Deadlifts

5 RFT

L1 225/185
L2 185/135
L3 135/95

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