Partner Up

WOD 45min With a running clock with a partner:

Minutes 0:00-15:00

Max Rounds of:

  • 10 DB Man Makers 
  • 500 Meter Row

15:00-30:00

  • Max Rounds of:
  • 800 Meter Run
  • 30 Pull-ups
  • 30 Hollow Rocks

30:00-40:00

Max Distance Farmer Carry, Athlete choice of Weight.*Athlete choice of DB Weight

*Split work however desired. One athlete works at a time.

9/22

Team Series or…

Strength
1) Front Box Squat: 6 x 4 @65%, every 60-75s.
– Use a 13-15# Box + Slightly Wider stance than normal
– If you have access to bands or chains drop the percentage to 55%.
– 5% heavier than last week
2) Power Snatch: EMOM 6: 2 Reps @75%
– These are “cluster sets” meaning you drop and reset between each single.
– 5% heavier than last week

WOD ft (10min cap)
“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters

Wed 9/20

Strength
Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press.
WOD “Pattycake” Ft (10min cap)
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)

Compare your efforts 

Tue-9/19

WOD Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups

Finisher
1a) Alternating DB Curls x 10 ea. Rest 45s.
1b) Banded Pushdowns x 20. Rest 45s.
1c) Side Plank Crunch x 10 ea. Rest 45s.

Friday 9/15

Strength
1) Front Box Squat: 6 x 4 @60%, every 60-75s.
– Use a 13-15# Box + Slightly Wider stance than normal
2) Power Snatch: EMOM 6: 2 Reps @70%
– These are “cluster sets” meaning you drop and reset between each single.

WOD “Traffic”
For time:
30 Deadlifts (155, 105)
10 Bar Muscle-ups
20 Front Squats (155, 105)
20 C2B Pull-ups
10 Power Snatch (155, 105)
30 T2B
12:00 Cap

9/14

Skill, 15:00
Gymnastics Skill Work
*Spend 5:00 Working on 1 Skill then perform EMOM style:
EMOM 8:
ODD Minutes: 30s of Gymnastics Skill
EVEN Minutes: 30s of Double Unders or Double Under Practice

WOD 4 Rounds of 60s Work/30s Rest
1a) Wallballs (20, 14)
1b) Alternating Step-ups (athlete choice weight)
1c) 50 Meter Shuttle Sprint
1d) TGU splitting work evenly on each side
1e) Sledgehammer Tire Hits
*Score = total reps completed

Irma part 3 9/13

No am classses.  If we can clean box for pm classes we will post by mid-day.  Thank you for your patience I know we all are Jonesen for a workout!

Strength
Hang Power Clean + Push Press + Push Jerk:
EMOM 6: 1 + 1 + 1 @75-80% of Push Press.
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

WOD
AMRAP 12:
Row 200 Meters
15 Air Squats
10 Hang Power Cleans (115, 80)
2 Wall Climbs