NEWS

  • SATURDAY 12/3: It’s retesting day at the Oly Clinic!! Pancho will coach you through NEW PRs in the snatch and clean and jerk! RSVP on Triib

WOD

METCON

STRENGTH
Front Squat
5×3, building

FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 Toes to Bar
4 KB Deadlifts

Weight: 70/53

MASTERS

STRENGTH
Front Squat
5×3, building

FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 Knee Ups
4 KB Deadlifts

Weight: 53/35

MOVE

STRENGTH
Front Squat
5×3, building

FOR ROUNDS
AMRAP 12
Up Ladder by 2 Reps
4 V-Ups
4 KB Deadlifts

Weight: 35/26

WOD GUIDANCE & GOALS
Heavy Day! Build to a moderately-heavy weight for the first set of three reps then slowly build on the remaining sets as long as your range of motion and form stay intact.  For all reps you should have to pause at the top to reset
your breath and midline. Then for the AMRAP 12, you’ll add two reps to the toes to bar and kb deadlifts every round. With the lower rep scheme, this is your opportunity to work on connecting or attempting toes to bar. The kb deadlift are with TWO kettlebells. Keep them on the outside of your feet, and as always set your back. Target the round of 16-18 reps.

Post Weight + Reps to Comments. Compare Scores HERE.

HOME WOD

AMRAP 12
Up Ladder by 2 Reps
4 Leg Lifts
4 Squats

OLYMPIC LIFTING

Clean + Jerk
2 at 70, 75, 80%
5×2 at 85%

Front Squat
3×3 at 75%