Wednesday August 21st, 2019

Intensity (Rx)
5 rounds for time:
30 double under
10 TTB
5 DL (315/225)

Rest 5 minutes, adjust weight, then:

5 rounds for time
30 double unders
10 C2B
5 Power Clean (225/155)

——–

Consistency
5 rounds for time:
30 double unders
10 TTB
5 DL (225/155)

Rest 5 minutes

5 rounds for time
30 double under
10 C2B
5 Power Clean (185/125)

——–

Mechanics
5 rounds for time:
60 single under
10 Straight leg raises or Ab Mat Sit-ups
5 DL (155/105)

Rest 5 minutes

5 rounds for time
30 double under
10 pull-ups OR Ring Rows
5 Power Clean (95/65)

Scoring: total time, including the 5 min rest.

Tuesday August 20th, 2019

Part A:
Squat Snatch
At 0:00 – 3:00
15 reps at 60% of heavy single

1 minute to reset the floor and reset the bar

At 4:00 – 7:00
12 reps at 70%

1 minute to reset the floor and the bar

At 8:00-11:00
9 reps at 80%

1 minute to reset the floor and the bar

At 12:00- 15:00
6 reps at 90%

1 minute to reset the floor and the bar

At 16:00 – 19:00
3 reps at 90% or above

*If you finish before the time window, rest in the remaining time

Part B:
Intensity / Consistency
5-10-15
KB Swings (1.5/1 pd)
KB Front Rack Box Step Over (24/20)

5 min time cap

Mechanics:
5-10-15
KB Swings (1/.66 pd)
KB Front Rack Box Step Overs (24/20)

5 min time cap

Monday August 19th, 2019

Part A:
EMOM 15 Front Squat (% off 2RM)
Min 1-5 – 1 rep at 90% of 2RM
Min 6-10 – 3 reps at 80% of 2RM
Min 11-15 – 5 reps at 70% of 2RM

Part B:
Intensity:
“Karen”
150 wall balls for time (20/14 – 10/9)*

*If you’ve done Karen unbroken before, then use 30/20# wall ball.

Mechanics:
150 wall balls (14/10 – 10/9)

Sunday August 18th, 2019

Open gym
900am & 600pm

———

Circuit Fit
600pm

800m Run

8 Rounds:
7 DB Thrusters
7 Pull Ups
7 Burpees

800m Run

Saturday August 17th, 2019

Partner WOD
100 cal row
100 Russian KBS (1.5/1)
100 cal row
100 DB Snatch (50/35)
100 cal row
100 thrusters (95/65)
*Split the work however you want

(Individual)
50 cal row
50 Russian KBS
50 cal row
50 DB Snatch
50 cal row
50 thruster (95/65)

Friday August 16th, 2019

Part A:
Intensity (Rx)
EMOM 6
30 double under + 4 ring muscle ups

Rest 3 minutes, then:

EMOM 6
5 burpee + 4 ring muscle ups

Consistency
EMOM 6
30 double under + 1 ring muscle up

Rest 3 minutes, then:

EMOM 6
5 burpee + 1 ring muscle ups

OR

6 rounds NOT FOR TIME
30 double unders
1 ring muscle up OR 3 ring C2B pull-ups
6 dips on low rings

Mechanics:
EMOM 6
Min 1: :10 sec hold bottom of ring
Min 2: :10 sec hold top of pull-up

Rest 3 minutes, then:

EMOM 6
Min 1: 5 box ring dips
Min 2: 5 jumping pull-ups

Part B:
Intensity
AMRAP 12
10 OH Plate Lunges (45/35)
10 Plate – Ground to Overhead
200m plate carry

Consistency
10 OH Plate Lunges (35/25)
10 Plate – Ground to Overhead
200m plate carry

Mechanics:
10 OH Plate Lunges (25/15)
10 Plate – Ground to Overhead
200m plate carry

————

Mitch’s Revenge!
(0530am CREW ONLY)
PART A:
AMRAP 12
8 Ring or Bar Muscle Ups
50 air squats
19 HSPU
50 air squats
69 Double Unders

PART B:
EMOM 16
Min 1 – 10 Plate Ground to Overhead (45/35#)
Min 2 – 100m run
Min 3 – 10 burpees

50 years ago today (well on the 19th), long-time member Mitch Eisman showed up.
Happy 50th birthday, Mitch! Lookin’ good!

Thursday August 15th, 2019

Part A:
Using no more than 85% of 1RM Hang Power Clean
5 sets of 8 unbroken reps

Score – Heaviest weight unbroken*

*Compare to August 2nd weight

Part B:
Intensity / Consistency
Run 400m
30/25 cal AB
Run 400m

Mechanics
Run 400m
25/18 cal AB
Run 400m

Wednesday August 14th, 2019

Intensity (Rx)
AMRAP 5
5 Bar Muscle Ups
10 DL (275/185)
20 Alternating Pistols
40 Wall Balls (20/14 – 10/9’)
500m row

Rest 3 minutes

Repeat for 4 total rounds. Pick up each round where you left off the previous round.

———-

Consistency
10 C2B
10 DL (225/155)
20 Alternating Pistols
40 Wall Balls (20/14 – 10/9’)
500m row

Rest 3 minutes

Repeat for 4 total rounds. Pick up each round where you left off the previous round.

———

Mechanics:
10 Pull-ups OR 10 Banded pull downs
10 DL (155/105)
20 Air squats
40 Wall Balls (14/10 – 10/9’)
500m row

Rest 3 minutes

Repeat for 4 total rounds. Pick up each round where you left off the previous round.

** each meter scores as a rep.

Tuesday August 13th, 2019

Part A:
E30 second for 20 rounds
1 snatch

First 5 rounds – 60%
Second 5 round – 70-80%
Third 5 round – 80-90%
Last 5 round – As heavy as possible

Part B:
Intensity:
21-15-9
BBJO (24/20)
Power Snatch (75/55)

Immediately into
12-9-6
BBJO (30/24)
Power Snatch (155/105)

Consistency:
21-15-9
BBJO (24/20)
Power Snatch (75/55)

Immediately into
12-9-6
BBJO (30/24)
Power Snatch (135/85)

Mechanics:
21-15-9
Burpee Box Step Overs (20”)
Power Snatch (75/55)

Immediately into
12-9-6
Burpee Box Step Overs (24”)
Power Snatch (95/65)

Monday August 12th, 2019

Part A:
3 reps E2MOM for 10 rounds (% off 2RM FS)

Sets 1-2 – 60-70%
Sets 3-4 – 80-85%
Sets 5-6 – 70-80%
Sets 7-8 – 85-90%
Sets 9-10 – 90%+%

Part B:
Intensity
Open 11.3
AMRAP 5
Max Squat Clean and Jerk (165/115)

Consistency:
AMRAP 5
Max Squat Clean and Jerk (135/85)

Mechanics:
AMRAP 5
Max Squat Clean and Jerk (95/65)

———

Class Notes:
Squat waves continue. Percentage work off 2RM. Really dig in for that last set. In Part B be careful about pacing. Too easy at first and you won’t maximize your score. Too hot out of the gates and you’ll spend the last minute staring at the barbell. It’s going to hurt no matter way, enjoy the ride.