DU Practice
n/a
EMOM 30: 1. 7 DB Hang Power Clean and Jerks (50/35), 2. 50 DUs/100 Singles, 3. Ski for Cal
***Classes at 10:30am, 12:00pm, 4:30pm, 5:30pm - subject to change depending on Mother Nature's plan***
DU Practice
n/a
For Time: Row 2500m, w/10 Rower Lateral Burpees E2MOM, Rest 5 Minutes, 10 Rounds, 8 Power Snatches (95/65), 10 Wall Balls (20/14)
***Classes at 10:30am, 4:30pm, 5:30pm - subject to change depending on Mother Nature's plan***
5 Minutes of DU Practice
5 Rounds Not For Time: 10 Pendlay Rows, 10 Good Mornings, 20 Sit Ups with a Twist (with or without weight) ***Alternate to Pendlay Rows = DB/KB Rows, Grocery Bag with canned Food Rows, or Pull Ups. Good Mornings can be done with or without any weight. Can use a BB, sandbag, weighted vest, broomstick. Sit ups can be with a weight - plate DB or KB held at chest***
For Time: 1-2-3-4-5-6-7-8-9-10 Box Jumps (24/20), Hang Squat Cleans (125/85), S2OH ***AT HOME: No box = broad jumps/tuck jumps, no BB = KB or DB (50/35) or no equipment = jumping squats, S2OH w/DB or KB, no equipment = push ups
****CLOSED WEDNESDAY***
5 Minutes of DU Practice
Supabata 12: Hollow Body Hold, Plank K2E, Back Extensions *** :20 seconds of work, :10 seconds of rest. Rotate thru the mvmts. changing every round (24 total)***
AMRAP 18: 10 DB Plank Rows (ec 50/35), 10 DB Front Rack Lunges (ec), 10 T2B, 10 Burpees (AT HOME: Can use any object to row or do Davie's Test, lunge w/or w/o weight, sit ups or V-Ups)
***All AM classes canceled tomorrow. We will post an update at 2pm about PM classes. Stay safe and warm***
Max Unbroken DUs (3 attempts) or 5 Minutes of Practice
EMOM 16: 1. Back Squat - 3 @ 85%, 2. Strict HSPUs 5-10, 3. 5-10 Strict Pull Ups, 4. Rest (AT HOME: 1. 10-20 Jumping Air Squats, 2. 5-10 Strict HSPUs or 10-20 Push Ups, 3. 5-10 Strict Pull Ups or DB/KB Rows, 4. Rest)
For Time: 2 Rounds, Row 50 Cal, 50 Alt. DB Snatch (ec 50/35) (AT HOME: No Rower = ski, run, bikeX2, jump rope (300 DUs/500 singles), can use DB, KB or BB (cut reps to 25 with weight at 115/75) for snatches, no equipment = 50 step ups)
***All AM classes canceled tomorrow. We will post an update at 2pm about PM classes. Stay safe and warm***
"Paramedic Memorial Bell" For Time: Buy In: 911 Run (1100m Row/Ski), 4 Rounds: 20 Deadlifts (185/135), 15 Sit Ups, 19 Am. KB Swings (53/35), 79m Farmer's Carry, Buy Out: 911m Run (1100m Row/Ski)
Post WOD DU Practice
Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) 1x1(2+2+1), 75% 2x1(2+2+1), 80% 2x1(2+2+1), Thrusters - 5x5 (increase each round to heavy)
E2MOM x 7: 12 Sandbag Box Step Ups (ec 45/25), Burpee Box Jump Overs (24/20) For Reps
Stretch/Mobility w/Remaining Time
Clean - 75% 1x3, 80% 4x2, Weighted Ring Dips - 5x8
For Time: Row 80/60 Cal, 60 Front Rack Lunges (ec 75/55), 40 Push Press, 20 SDHP
Stretch/Mobility w/Remaining Time
Snatch - 75% 1x3, 80% 4x2, Jerk (hold split 3 sec) - 75% 1x3, 80% 4x2
"50 Sent" For Time: 50 DUs, 16 Double DB Hang Power Snatch (45/30), 50 DUs, Rest 1 Minute, 8 Double DB HPS, 100 DU, 8 Double DB HPS, Rest 1 Minute, 50 DUs, 16 Double DB HPS, 50 DUs, Rest 1 Minute 8 Double DB HPS, 100 DU, 8 Double DB HPS
For Time: 100 DUs (5 Minute Cap)
Deadlift - 75% 1x3, 80% 4x2
For Time: 40-30-20-10 Wall Balls (20/14), 20-15-10-5 T2B w/500m Ski After Every Round