Aloha! We will be doing #judasWOD and CASHOUT today in class.

WOD:

#judas

3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (95/65)
1 Minute: Box jumps (24”/20”)
1 Minute: Thrusters (95/65)
1 Minute: Pull Ups
-Rest 1 Minute-

Target Reps per round 75-100

Burpees: Non-stop movement with a goal pace of 12+ reps each set.

Power Snatch: Weight selected should allow for 10 reps to be done unbroken, if not more.

Box Jumps: Height should be a comfortable jumping height without hesitation. We encourage people to either hop down and reset or step down from the box to avoid rebounding. Rebounding should be reserved for competition prep

Thrusters: Weight selected for this movement should allow for 7-10 reps to be done unbroken at a time and should be the same weight that’s used for the power snatch

Pullups/Chest to Bar: This will be the finisher of each round and definitely the hardest. Try and keep quick, small sets around 5-10 reps to help avoid failure

#Judas (Rx+plus version)

3 Rounds for Max Reps of:
1 Minute: Burpee over bar
1 Minute: Power snatches (115/80)
1 Minute: Box jumps (36”/30”)
1 Minute: Thrusters (115/80)
1 Minute: Chest-to-bar pull-ups
-Rest 1 Minute-

STRENGTH:

#Push Jerk+ Jerk 
– (2+2) x 3 @ 75-80% 1RM Jerk
– (2+1) x 2 sets @ 85-90% 1RM Jerk.
* Rest 60-90 secs between sets

#Clean Deadlift to 1” off the ground (pause for 2 seconds), Clean Deadlift to Mid Thigh + Clean + Jerk:
– (1+1+1+1) x 2 sets
– (1+1+1) x 3 sets.
* Rest 2 minutes between sets *Build in weight each set. Try to end around 80-90% 1RM Clean and Jerk

#Power Clean + Clean:
– (1+1) x 4 reps 65%ish
– (1+1) x 3 reps 75%ish
– (1+1) x 2 reps. Touuch and go! 80%ish
* Rest 2 minutes between sets

CASHOUT:

2-4 Rounds:

50ft Right Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Right Arm Single Arm Farmer’s Carry (Moderate-Heavy)
50ft Left Arm Single Arm Overhead Carry (Moderate-Heavy)
50ft Left Arm Single Arm Farmer’s Carry (Moderate-Heavy)
*2 Min Rest between rounds.