By

Slater Coe
Unloaded E3M12M Run 200m or Row/Ski 250/200m or Bike 600/400m 15 Wallballs Max Lunges in remaining time (holding your Wallball) -then: 5 Rounds 10 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35 10 Jumping Pullups; Spl: Pullups; S: C2B
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Strength Cycle: Open Cycle – Week 3 Strength/Skill E3M12M 6 Front Squat @ 75% *Percentage goes up again from last time. Reps should be smooth with a focus on an upright torso. WOD 5 Rounds L: 9; Spl: 12; S: 15 Thrusters – L: 75/65; Spl/S: 95/65 9 Jumping Pullups; Spl: 12; S: 15 Pullups...
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Unloaded 3 Rounds 1min Max 1-DB Snatch – L: 25/15; Spl: 35/25; S: 50/35 1min Plank 1min Max 1-DB Push Press 1min Bike *Switch arms as needed -then: E4M16M L: 30; Spl: 45; S: 60 Double Unders 30 1-DB Hang Clean and Jerk – L: 25/15; Spl: 35/25; S: 50/35 L/Spl; 100m; S: 200m 1-KB...
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Strength Cycle: Open Cycle – Week 3 Strength/Skill E3M15M 3 L: Power; Spl/S: Squat Snatch @ 82.5% *The focus is crisp, snappy reps. Do not exceed the percentage. Slightly heavier than week 1. WOD E4M16M L: 30; Spl: 45; S: 60 Double Unders 30 1-DB Hang Clean and Jerk – L: 25/15; Spl: 35/25; S:...
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Unloaded 8 Rounds L: 3; Spl/S: 5 T2B L: 6; Spl/S: 10 Pushups L: 9; Spl/S: 15 Air Squats 1 Round Row/Ski 500/400m or Bike 1100/900m or Run 400m 30 2-DB Devil Press – L: 25/15; Spl: 35/25; S: 50/35 8 Rounds L: 3; Spl/S: 5 T2B L: 6; Spl/S: 10 Pushups L: 9; Spl/S:...
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Saturday Open Gym Hours: 7:30a-9a & 12p-2p Saturday Teams of 2 In 35min, complete: 60, 50, 40, 30, 20 Cal Bike/Row/Ski L: 1/2 Rep Pullups; Spl: Pullups; S: C2B Cal Bike/Row/Ski 2-DB Push Press – L: 30/20; Spl: 50/35; S: HSPU L: 75; Spl: 100; S: 150 Double Unders after each round *Find another team...
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Unloaded 75 Burpee Pullups *OTM, perform 3 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35. Start with Thrusters. Cap = 30min.
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Strength Cycle: Open Cycle – Week 2 WOD 10 Rounds 8 G2O – L: 45/35; Spl: 75/55; S: 95/65 10 Burpees – L: Next to Bar; Spl: Lateral Over Bar; S: Bar Facing *Cap = 15min. Don’t go out too hot! Settle in early and then find a point where you can kick it in....
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Unloaded In 10min: L: Run 1200m or Row/Ski 1500/1200m or Bike 3600/2400m Spl/S: Run 1 Mile or Row 2000/1600m or Bike 4400/3600m Max 1-KB Turkish Situps in remaining time – L: 35/24; Spl: 53/35; S: 70/53 -then: AMRAP 8 L: 15; Spl/S: 30 Double Unders 10 L: Hanging Leg Raises; Spl/S: T2B 10 2-DB Rear-Foot...
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Strength Cycle: Open Cycle – Week 2 Strength/Skill OTM for 10min 1 Power Snatch @ 80% *We’re looking to prime your body & mind for tomorrow’s Open WOD with today’s power Olympic work. We’ll alternate each week between Power Snatch and Power Clean to Push Jerk. These should be snappy, fast, perfect reps. WOD AMRAP...
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