Back Squat 10-8-6-4-2-2-2

[caption id="attachment_6537" align="alignright" width="300"] Gina Jones is offering yoga classes at i1uvit. See the schedule for more details![/caption]

W.O.D.

21-15-9

- Back Squat (off ground) (95/135) - T2B

W.O.D.

"Amanda"

9-7-5

- MU (Scale: bar MU, Strict pull up)

- Squat Snatch (95/135)

Post W.O.D. : 5 MU negatives or 3 sets max rep strict pull ups

 

Note: The new class schedule is effective today.  Click the picture to view it.  

     

W.O.D.

20-15-10-5

- DL (Rx: 155/225, Comp: 185/275)

- Box Jumps (Rx: 20/24, Comp: 24/30)

         

Strength:

5-5-5-5-5 front squat with a 2 second pause at the bottom of each rep

W.O.D.

For time: - 60 WB (14/20)

- 200m med ball run

- 40 WB (14/20)

- 200m med ball run

- 20 WB (14/20)

- 200m med ball run

       

Strength:

Superset 5 sets

6-8 reps Bent over row

Max set Plate push ups

W.O.D.

6 min AMRAP

- 5 HSPU

- 10 SDLHP (65/95)

       

STRENGTH 10 min to build to heavy clean and jerk

 

W.O.D. 12 min AMRAP

- 5 C&J (Rx: 95/135, Comp: 115/185)

- 50 DU

- 10 C&J (Rx: 95/135, Comp: 115/185)

- 100 DU

- 15 C&J (Rx: 95/135, Comp: 115/185)

- 150 DU

Strength

10 min to build to a heavy Squat Clean

W.O.D.

For Time:

= 30 squat cleans for time (95/135)

*10 min TC

     

W.O.D.

For Time:

- 600m Row

- 30 S2OH (75/115)

- 30 T2B

- 600m Run

- 5 Rope Climbs

*18 min TC

W.O.D.

For Time:

20 min EMOM

:20 sec of work, :40 of rest

Even Min: Ring Push Ups (scale: HR push ups)

Odd Min: Strict Pull Ups (scale: banded strict pull ups)

W.O.D.

3 min AMRAP Burpee Pull Ups

(If you use bands for pull ups, scale to rig touch burpees)

         

10-8-6-4-2-1-1-1 DL (25 min)

W.O.D.

3 RFT

- 25 KB Swing (35/53)

- 200m Run

*2 scores: DL weight and Time

27-21-15-9 reps for time of: - Row (calories) - Thrusters

Rest or come in and mobilize if you're doing the Open

If you're not doing the Open - W.O.D.

- 25 HR push ups

- 50 KB swings (35/53)

- 75 ab mat sit ups

- 100 DU (300 singles)

     

W.O.D.

3 min on/1 min off

- Row for calories

- T2B

- Strict press (45/65)

- V-ups

*score is total reps

     

W.O.D.

21-15-9

- Hang Clean (95/135)

- WB (14/20)

- Pull-Ups