Running In Circles???

3/30…WOD(13.4)

Warm up:TC

Skill/Strength:

  • Clean and Jerk Mech.

WOD:

We will be doing open WOD 13.4. Scale if needed and Cheer everyone on.

Workout 13.4

MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 115 pound Clean and jerk, 3 reps 3 Toes-to-bar 115 pound Clean and jerk, 6 reps 6 Toes-to-bar 115 pound Clean and jerk, 9 reps 9 Toes-to-bar 115 pound Clean and jerk, 12 reps 12 Toes-to-bar 115 pound Clean and jerk, 15 reps 15 Toes-to-bar 115 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Clean and jerk, 3 reps 3 Toes-to-bar 65 pound Clean and jerk, 6 reps 6 Toes-to-bar 65 pound Clean and jerk, 9 reps 9 Toes-to-bar 65 pound Clean and jerk, 12 reps 12 Toes-to-bar 65 pound Clean and jerk, 15 reps 15 Toes-to-bar 65 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

 

3/29…WOD

Warm up:TC

Skill/Strength:

  • 4 x 50′ weighted walking lunges with KB’s –Farmers Carry (35’s,45’s,55’s,70’s,100’s) 1-2 Mins between sets
  • 5-10 MINS DU WORK

WOD:

21-15-9

  • KB Swings 70/55
  • DU x4 (84,60,36)

 

 

3/28…WOD

Warm up:TC

Skill/Strength:

  • Snatch Mech.
  • 3 Power Snatch EMOM for 8 mins ( you choose weight work heavy with good form if you are working on form do 6 reps )

WOD:

16 Mins

  • ODD mins 10 OHS 95/65
  • EVEN mins 12 HR Push ups

3/23….WOD

Warm up:TC

WOD:

Partner up with a judge and be a validated or partner up to help cheer your fellow friend on, to take on 13.3. Good luck to all and Holy Quads!

13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

3/22..WOD

Skill/Strength:

15-20mins

  • Working on pull-ups(Kipping,Butterfly,dead hang pull-ups)
  • 5×8 Ring dips/Box dips

WOD:

 

6 Min AMRAP

  • 10 SDHP 75/55
  • 8 Bar facing burpees

Rest 2 MIns

6 Min AMRAP

  • Sprint 200 feet
  • 10 Box overs 30/24

 

3/21…WOD

Warm up:TC

Skill/Strength:

  • 3 Power Cleans every 45 seconds for 8 rnds (you choose weight that can be maintained )

WOD:

For time

  • 50 Bear complexes 95/65

Two ways for the bear complex

1) Power clean-Front squat-shoulder to overhead-to back squat -back to overhead

2) Squat clean-Thruster- back squat to thruster off back

Bar must start from the ground each time

*20 Min Time cap*

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