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Components

Nancy

Big nancy

Power Clean

Front Squat

Metcon

Bench Press

STRICT CHIN-UP

Metcon

Settings

Workout

Fri

Main WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Big nancy (Time)

Big "Nancy"
5 rounds of
400m run
15 OH squats 135/95
Time cap - 25 min

Rx+ - 155/110

Power Clean (Build to a heavy 3 rep drop n Go in 15 min)

Power Clean

Team training

Front Squat (3 x 5 @ 60%)

Front Squat

Metcon (Time)

30 heavy squat clean thrusters
For time
Men - 165#
Women - 115#

Metcon (3 Rounds for time)

15/12 cal Assault Bike
10 HSPU
As fast as possible
3 sets each for times
Rest 4 min b/t sets

Rx+ - strict UB

Accessory Work

Bench Press (5 x 8 @ 68% , super set w/chin ups)

Bench Press

STRICT CHIN-UP (5 x 10 strict , rest 2 min after)

Metcon (AMRAP - Reps)

Granite Games qualifier # 1
AMRAP 15 of
10 squat clean /jerk 135/85
15 burpee over bar
8 squat clean jerk 185/115
15 BOB
6 squat clean jerk 225/145
15 BOB
4 squat clean jerk 275/175
15 BOB
2 squat clean jerk
15 BOB
55+ , scaled,teens are lower weights

Whiteboard:

Friday, June 10, 2016

Male Clients