AMRAP

WOD: “% Work, and 4RNFT” -Tues 4.28.15

Strength: S2O: Week 5: (10, 6, 4, 4, 4) – 55, 75, 75, 80, 80% – Week 6 (Final Week)

Highlight: Heels down on both dips, knees drive out

WOD:  4RNFT

  • 10 Strict Presses (50% of 1RM)
  • 15 BJ (23/20)
  • 40 WJR
  • 1,000 foot run (125 foot mark to fence and back 4x)
  • AMAP Unbroken KBS (55/40) (once you stop to rest your time is over…Has to be continuous movement!!!!

*Record the number of KBS after each round

*You will have 4 scores by the end of the workout

20 min cap

WOD: “Benchmark WOD – Kellie” -Mon 4.27.15

Skill:  SDHP

Focus: Squeeze Glutes on pull to achieve hip extension

Elbows stay long on the pull then pull after the squeeze

Elbows straighten first on the return then hips follow

WOD:  Kellie

20 min AMRAP of…  3, 6, 9, 12, 15…continue by 3’s

SDHP (95/65)

HRPU

Wall Ball (20/14)

*Reporting your score is important here.  Report the last round you full completed and everything thereafter for example

Last completed round: 15 +  18 of 18 SDHP, 13 of 18 HRPU

OR

Last completed round: 15 + 18 of 18 SDHP, 18 of 18 HRPU, 2 of 18 WB

 

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WOD: “EMOM, Jess P – Benchmark” -Mon 4.20.15

Skill: Front Squat (Focus: Bottom position, slow decent, fast drive, Knees track of toes)

WOD:  EMOM and JESS P

28 Minutes on a Running clock to Perform:

0-5: 5 Min EMOM of 5 Reps @55% Front Squat

5-8: Rest

8-20: “Jess P” (12 Min AMRAP of: 10 Burpees, 25 Double Unders (mod: WJR)

20-23: Rest 

23-28: 5 Min EMOM of 5 Reps @55% Front Squat

*If you can clean your 55% front squat weight then you will NOT be using a rack. Racks are for individuals who cannot clean the weight that they will be using for the front squat. 

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