0491:

WU: 5 min PT

Strength: b. squat 4×10 //65%

WOD: This is a non timed wod. Focus on an appropriate weight that allows proper form for multiple reps. 25 min cap.

  • Hang squat snatch
  • DU

HSS – 5 8 12 12 8 5

DU –  30 40 50 50 40 30

0489: TP2

WU: 5 min PT

Strength: Deficit DL (45) 5×6 @ 65%  Athletes must demonstrate proper technique at light loads upon coach’s approval.

WOD: 2 RFT

  • 9 Pwr cleans 115/85 or 155 for competitors
  • 10 pull ups
  • 350 m run
  • 9 squat cleans
  • 10 pull ups
  • 350 m run
  • 9 push press
  • 10 pull ups
  • 350 m run

0488:

WU: 10 min PT

Strength: Push press 4×6  @ 90%

WOD: 17 min amrap – when you come off the pull bar run 350m

  • 15 db thrusters 30/20
  • Strict pull ups (max effort) count total number of pull up reps for score. Scaled – Use wider band.

0486:

 

WU: Ready Ready!

Strength:

WOD: for time

  • 25 power cleans 135/95
  • 10 burpees
  • 1000 m run
  • 25 F. Squats
  • 10 burpees
  • 1000 m run
  • 25 Push Press
  • 10 burpees
  • 100 DU