No Competitors Training tomorrow, Saturday, but regular classes and Open Gym (Woburn), and normal schedule at Canal Park. Sunday normal schedule.

 

Come get fit!!!

 

 

SATURDAY

 

Strength : Front Squat
5-5-5-5, then

2-2-2-2, both paused, 5-10 seconds

 

 

WOD: Partner WOD: For 15 minutes complete:

a: Accumulate 5:00 in a forearm plank, 1 partner working at a time. Breaking straight line or knees touching is a broken plank and requires switching. 

 

then once you have accumulated 5 total minutes in a plank between the 2, begin AMRAP with remaining time:

 

b: 10 Burpee + Pull-Up + Toes to Bar + Squat + Candlestick Roll + Burpee Pull-Over
7 Bear Complex, “strict” : Power Clean + Front Squat + Push Press (no jerks) + Back Squat + Push Press + Lower to Floor (no drops)

 

 

The Program

 

– Part 1 cannot be done during a class time. If you cannot get there before class or during Open Gym you cannot do it. Part 2 and 3 can be done in class, squatting with them and along side for WOD.

 

1. EMOM 5m
5 TnG Power Clean 225/155

– Rest 1 full minute then

 

EMOM 5m
3 TnG Squat Clean + Jerk, “TNG” off shoulders 205/145

– rest 1 full minute then

 

3m AMRAP : Power Clean and Jerk 205/145, TnG off shoulders to count

 

– This is a weight that would be high level competition must for this many reps. If you cannot do this weight chose a weight that is challenging and questionably doable by end of EMOM. Failure should be a possibility. DO NOT USE HEAVIER, just go FASTER

 

 

rest as needed

 

 

2. Squats

5-5-5-5 Front Squat, heavy but keep speed decent. Probably 90% ish but go how you feel, then

1-1-1-1 Pause Front Squat, 10 second pause

 

 

3. 15 minutes

5 Rounds of “Cindy”
3 Rounds of MU “Cindy” : 3 MU 6 STOH 135/95 9 OHS
then AMRAP
Row 20 Cal
1 Rope Climb, 20′