We will be doing #powerhour WOD and the #frontsquat +backsquat STRENGTH in class today. Other lifting pieces are optional.
WOD:
#power hour
EMOM 20
Min 1: 5 Squat Clean Thrusters (135/95lbs) Rx+155/105lbs
Min 2: 30 Plank Taps ( R/L=2)
Min 3: 14 Alternating DB Power Snatch (50/35lbs)
Min 4: 10/7 Cal Bike (Approx :45 sec) Rx+ 12/9 Cal Bike
Below is today’s Programmed Mayhem WOD. We programmed a slightly different wod for our classes today due to equipment, etc. WOD can be completed during Open Gym if desired.
Rx+WOD:
4-3-2/3-2-1
Rope Climbs
9-7-5
Squat Clean Thrusters (135/95)
-Rest til 10:00-
Amanda
9-7-5
Muscle-Ups
Squat Snatches (135/95)
STRENGTH:
#Power Snatch:
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
#Power Clean & Jerk for load:
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
Front Squat + Back Squat:
– (2+3) x5 sets. Move up in weight each set. Start around 60% of your 1 Rep Front Squat
* Rest 60-90 secs between sets
- Move up in weight each set and work up to a challenging weight, but no misses!
- Using 1 bar – Perform set of Front Squat, Rack the weight and then go right into your set of back squats
