WOD
“Fantasy Football”
STRENGTH
Squat Clean
build to a heavy 2 rep
Squat Clean
build to a heavy 2 rep
FOR TIME
AMRAP 10
5 Squat Cleans
10 Toes to Bar
AMRAP 10
5 Squat Cleans
10 Toes to Bar
Weight: 205/145
STRENGTH
Squat Clean
build to a heavy 2 rep
Squat Clean
build to a heavy 2 rep
FOR TIME
AMRAP 10
5 Squat Cleans
10 Knee Ups
AMRAP 10
5 Squat Cleans
10 Knee Ups
Weight: 155/105
STRENGTH
Squat Clean
build to a heavy 2 rep
Squat Clean
build to a heavy 2 rep
FOR TIME
AMRAP 10
5 Hang Squat Cleans
10 Leg Lifts
AMRAP 10
5 Hang Squat Cleans
10 Leg Lifts
Weight: 115/75
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a heavy 2 rep squat clean. The two reps do NOT have to be touch and go, you may drop from the top, take, a quick reset then go for your next rep. Target 90-95% of your 1 rep max.
For the AMRAP 10, choose 85-90% of your 1 rep max, or a weight you can do for fast singles or doubles. Try to do the toes to bar unbroken for as long as possible or in sets of 5-5. Target 6+ rounds.
Courtesy of CF
Post Weight + Rounds to Comments.
HOME WOD
AMRAP 10
5 Burpees
10 V-Ups
5 Burpees
10 V-Ups
ENDURANCE
Rest
145#
4+3 @ 125# (TTB were either in sets of 4-5 or singles. Slooowww)
205#
7 rounds
10 ghds / 3 sqcl @ 165
85# 6 75# V ups
225 – attempted 235; got 1; failed the second. Or as Coach Kevin said, “I got 1.5” LOL
4+1 MCx
Yes!!!
155#
125#. 4+4. All tbb for first time.
Awesome coaching by Kevin.
115#
5 rounds /85#/KU/TTB
125# (failed my first attempt at 135#, got my 2nd pretty solidly and maybe would have gotten another but time was up)
5+3 (95#, alternating t2b/ku)
135#x2 w/ no drop; 145#x1 failed 2nd
4+3 125#
3+2 MCx
225 for the double
135#
4+9- 115#
80# (PR)
6rounds, 65#, KUs
Kevin-85#
6 rounds 70#, LLs