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Workout of the Day-12/15/2017

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RIP, Jon
May 10, 1977 – November 30, 2017

WOD
(morning classes + 12 PM class)

EMOM 20
M1: 15/10 Calorie assault bike
M2: 15 GHD sit-ups
M3: 30′ Handstand walk
M4: 15 KB swings (American) (1.5pd/1.0pd)
M5: 8 Box jump overs (30″/24″)


Jon Rose tribute WOD
(6:30 PM – All other evening classes canceled) 

“Jon Rose”
Based on the Hero WOD “Nate”
AMRAP 20
2 Ring muscle-ups
4 Handstand push-ups
6 Box jumps (30″/24″)
8 Kettlebell swings (American) (2.0pd/1.5pd)

 

Workout of the Day-12/14/2017

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WOD

Part 1
For time:
800m Run
60 Double unders
30 Front squats (155/105)
15 Hang squat cleans (155/105)

Part 2
Accumulate 4 minutes in a ring plank hold
Every break = 30-second wall sit


Olympic Lifting

Part 1
EMOM 10:
2 Power cleans + 1 Push jerk

Rising bar starting at 50%; touch-and-go on the cleans; go as heavy as possible without sacrificing technique

Part 2
Front squat
3×3 @ 100% of 1RM clean

Workout of the Day-12/12/2017

By: 0

WOD

Part 1
Week 11 of back squat strength cycle
Establish 1RM back squat

Part 2
For time:
30 Back rack lunge steps (135/95)
30 Toes-to-bar
30 Deadlifts (135/95)
30 Toes-to-bar
30 Back rack lunge steps (135/95)


Olympic Lifting

Part 1
EMOM 10:
Power snatch + Hang squat snatch + Overhead squat

Start at 50%; add 5% each round

Part 2
Snatch balance
Rising bar to max