WOD/Events

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar Wednesday at 8:30pm!
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Fitness & performance:
EMOTM 10:
2 snatches, 75% (minute 1-5)
1 snatch, 85% (minute 6-10)
Fitness:
AMRAP 15:
2 hang squat snatches, 95/65
4 overhead squats, 95/65
Run 200m
Performance:
AMRAP 15:
2 hang squat snatches, 115/80
4 overhead squats, 115/80
Run 200m
 
Athletes note: try to use a weight you can go unbroken on the hang snatches and OHS.

Fitness:
Deadlift, 5×3 (A)
4 rounds for time:

• 10 push presses, 95/65
• 20 box jumps, 24/20
• 30 double unders

Performance:
Deadlift, find heavy triple
4 rounds for time:

• 10 push presses, 135/95
• 20 box jumps, 32/26
• 30 double unders

Finisher: ab finisher

Yoga with Glory at 10am – she is awesome, come check out her class!
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Fitness & performance:
“Eva”
5 rounds for time:

• Run 800m
• 30 kettlebell swings, 2/1.5
• 30 pull ups

*Compare to 3/31/2013

Free WOD at noon, bring your friends!
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Fitness:
Split Jerk, 6×2 (A)
Performance:
Split Jerk, find heavy double
Fitness & performance:
AMRAP 5:

• 1 front squat (Fx: 165/110; Rx: 205/130
• 3 muscle ups (Fx: 2 pull ups & 2 ring dips per muscle up)
• 5 burpees

*Rest 3 minutes then repeat once more.

Fitness:
Back squat, 5×5 (A)
3 rounds for time:

• Row 500m
• 9 deadlifts, 225/155
• 18 bastards

Performance:
Back squat, find heavy double
 
3 rounds for time:

• Row 500m
• 9 deadlifts, 275/185
• 18 bastards

Fitness:
Cleans, 3×3 (A)
Performance:
Cleans, 1×3 (75%); 1×3 (80%); 1×3 (85%)
 
Fitness & performance:
“Elizabeth”
21-15-9:

• Clean, 135/95
• Ring dips

 
*power clean is acceptable
*Compare to 1/11/2014

Fitness & performance:
EMOTM 10: 3 presses (75%) 
 
Fitness:
10-20-30:
Handstand pushups
Pull-ups
*100 double unders after each round.
Performance:
10-20-30:
Handstand pushups (guys to a 45lb plate deficit)
Pull-ups
*100 double unders after each round.

Clean & Jerk technique
Fitness & Performance:
12 minute cap:
Run 1600m
*With the remainder of the 12 minutes, complete max rep clean & jerks (Fitness 115/80, Performance 135/95)
*Rest 3 minutes then complete:
6 minute cap:
Run 800m
*With the remainder of the 6 minutes, complete max rep clean & jerks (Fitness 115/80, Performance 135/95)
*Power clean is acceptable throughout.
 
Finisher: push-ups for time (100 reps for men/50 for women)