10 min jerk technique/strength

W.O.D.

Live by Thurster (Rx: 65/95, Comp: 75/115)

1 on 1st min

2 on 2nd min

3 on 3rd min

....

8 min max meter row

Rope climb practice/technique

8 min to find 1 RM of complex: 1 squat clean, 1 hang squat clean

W.O.D.

12 min AMRAP

- 6 Hang squat cleans 95/135

- 5 pull-ups

- 4 C2B

- 3 bar MU

 

Only Noon Class held today!

W.O.D.

- 30 Clean & Jerk  (95/135)

- 50 DU

- 1200m Run

- 20 Clean & Jerk  (95/135)

- 75 DU

- 800m Run

- 10 Clean & Jerk  (95/135)

- 100 DU

- 400m Run

             

Remember today is a reduced schedule: 6 AM, Noon, 6 PM ONLY

10 min to work to a heavy 5 rep Deadlift

W.O.D.

8 min AMRAP

- 10 Pull up (Comp: C2B)

- 10 DL (Rx: 135/225, Comp: 205/315)

Work to heavy 2 rep back squat W.O.D.  For time: 30 cal row buy in 2 rounds: - 30 WB (14/20) - 30 Squat Clean (65/95) - 30 ab mat sit ups

Push press 4-4-4-4-4 Wod: 14 min AMRAP - 6 ring dip - 8 t2b - 10 s2oh 95/135, comp 105/155 - 12 box jump , 24/30 *comp 24/30

W.O.D.

12 min AMRAP

- 5 pull ups

- 10 KB swing 35/53

- 15 air squats

For those competing at The Duel:

- 10 min on the foam roller

- 1000m Row at 80%

- Banded lat stretch x2 min on R/L

- Couch stretch x2 min on R/L

- Calf stretch x2 min on R/L

- Greatest Stretch x4

       

Row technique

- 3 min Max Cal Row

HSPU technique

- 3 min Max Rep HSPU

Ring Dip Tech or Weighted Ring Dips (work to a heavy 3 reps)

WOD:

30-20-10

- DL (95/135)

- T2B

15 min to work to 3 rep max of Front Squat from the rack

15 min to work to 3 rep max of Strict Press from the floor

Extra Credit (not for time): Row 800m

W.O.D.

Annie with a Run

50-40-30-20-10

- DU

- Ab Mat Sit ups

After the completion off each round you will run 200m.

Strict Press: 5-5-5-5-5

[caption id="attachment_5787" align="alignright" width="400"] i1uvit ladies & friends tackle Tough Mudder 2014[/caption]

W.O.D.

5 RFT

- 8 C&J (Rx: 75/115) (Comp: 105/155)

- 8 T2B

Back Squat: 4-4-4-4-4

[caption id="attachment_5781" align="alignright" width="300"] Throwback Thursday - CF Marysville vs i1uvit's Size Matters at Elysian Games 14' Final[/caption]  

W.O.D.

For Time:

30 Ring MU or 100 Pull Ups

100 WB (14/20) *Comp ladies to 10' Line

 

*15 Min TC

** There is no Bar MU scale, rings or pull ups

W.O.D.

18 min AMRAP

- 20 Bar Facing Burpees (BFB) - 30 Snatches (65/95) - 20 BFB - 30 Snatches (95/135) - 20 BFB - 30 Snatches (105/165)

*If you are unable to snatch the last weight in the AMRAP proficiently, then you will not add any weight as you go through the WOD, and you will complete the AMRAP at 65/95 weight.