WOD
“Get Back Up Again”
AMRAP 7:
10 Power Cleans (135/95)
20 Push Ups
Rest 3 Minutes
AMRAP 7:
5 Power Cleans (185/135)
10 Burpees Over the Bar
WOD Guidance & Goals:
For the first AMRAP, choose a weight for the power cleans that you can do for at least 5 reps unbroken. Chip away at push ups. To minimize rest between sets of push ups, reduce the number of reps for working sets. Target 4 rounds. For the second AMRAP, increase weight so you’re only do 3 reps then having to drop the bar. Moderate pace on the burpees. Target 3 rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
25 minutes w/ 5 minutes of rest throughout time trial.
Then
5x:40 sprint or 5x:08 hill sprints
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 60%x 10 reps, 70%x 8 reps, 75%x 8 reps, 80%x 8 reps.
2) Front squat: 60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.
4+7 Rx / 2+7 Rx
3 + 18 Rx
3 + 11 @110#
3+13 Rx
3+5 120#
3 @85#/3+3 rd 1 @105 but failed 5th so dropped to 96#
4+4 rx
3+2 -115#, round 1 went from 130 to 125 to 115
3+13 85#, 3+3 100#
3+18 / 3+3 Rx
3+22 @85# / 3+4 @105#
3+8 115#
3 145#.
3 @ 105#
3+4 @ 115#
2 + 24 @ 85#, 3 @ 95#
3.01.2017
3 @ 75#, 3+5 @ 95#
3+14 115# / 3+1 145#
4+5 rx / 3+3 165# (failed 185 a few times at the start)
4+14 rx / 4+4 rx
4 RX / 3 + 4 RX
2+21 85#
3+ 2 105#
2+29 #85 (last time 3+3 same weight)
2+4 #105 (last time 3 same weight – form wasn’t there today, spent too much time looking at the barbell)
3+10 115#/ 3 +0, 155# 1st rnd, then 135# 2 &3
3 + 5, 75# and 10 reg pu’s & 10 on knees
4+1, 95# and step overs for burpees
4 + 27 rx / 3 rx
3+20 Rx
3+ 9 125#
4+10 Rx
3+2 Rx
2+20- 85#
3+2- 105#
2+22 rx / 4+2 115#
3+10 – 95#
3 + 7 – 115#
5 / 4+1 rx (PRs — this nutrition thing)
3+21rx
4+2rx
3 + 5 95#
3 + 2 125#
3+17 / 4+6 rx