Mobility: hips, knees, ankles, shoulders.
With an empty bar,
3 Power cleans
3 Front squats
3 Squat cleans
A. Strength: Front squat (Wave cycle, week 7]) (17 minutes)
1. 3 x @80%
2, 1 x @90%
3. 3 x @82%
4. 1 x @92%
5. 3 x @84%
6. 1 x @94%
Rest between 1:30 - 2:00 between sets.
These percentages are based off your most recent FS 1RM (We tested on 7/11/16).
Warm up the same way you normally would till you hit the working sets. I recommend calculating your numbers before class so you can come in ready to squat.
3 Pull ups
3 Thrusters (135/95)
This is meant to be fast, scale accordingly.
rest exactly 3 minutes then:
Record two scores. Total reps in the 7 min AMRAP and total wallballs in the 3 min AMRAP.
Extra Credit: GHD Sit ups
Accumulate 50-100 in as few sets as possible. You may record your score on the whiteboard. Your score is total sit ups/how many sets it took you. Lowest possible sets would be 1 if you went unbroken. So, if it took me 3 sets to complete 100 my score would be "100/3"
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