WOD:
We will be doing #auntbee WOD and Front Squat and Back Squat STRENGTH in class.
#aunt bee
7 sets (Rx+10 sets – Open Gym)
15/12 Calorie Row
10 Hang Power Snatch (95/65) *Scale to 75/55
10 Overhead Squats (95/65) *75/55
-Rest 2min between sets -Scale movement to Hang Power Clean and Front squats if need
Target time: 2 min Time Cap 2:30 each set
STRENGTH:
#Power Snatch:
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 85%
* rest 2:00 *
– 1 rep @85+%
* rest 1:00 *
– 1 rep @85+%
#Power Clean & Push Jerk for load:
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
#Front Squat + Back Squat:
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets -Start first working set around 65%
OPTIONAL 2nd COMPETITOR WOD:
For Time:
30 Med Ball GHD Sit Ups (20/14)
50 Shoulder to Overhead (115/80)
30 Med Ball GHD Sit Ups (20/14)
50 Strict Handstand Push Ups
30 Med Ball GHD Sit Ups (20/14)
– Rest 5:00 –
50 Shoulder to Overhead (115/80)
50 GHD Sit Ups
50 Strict Handstand Push Ups
*Scale to no weight med ball sit ups, kipping handstand pushups, and half reps if need.
Time Cap 17 min 1st Set. Time Cap 13 2nd Set
