WODs 2.8.16 - 2.12.16

The Open starts at the end of the month.  I hope that everyone will participate.  If you have questions talk to one of your coaches and watch the video at the bottom. 

Monday

FS/BS 3 sets 2/4 at 85%

then accessories

E3min for 15 min

Back and Posterior Accesory Work

Stations 2 min on/I min off

Try to complete as many as possible within 2 min

Station 1 Romanian DL 135/95

Station 2 Glute Ham Raises either on GHD or partner assisted on floor

Station 3 Plank Hold with weight 35/45 plate

Station 4 Weighted Glute Bridge 95/65

Station 5 Back Ext weighted if possible 5 sec hold at top

Tuesday

Take 15 min to:

Work to the heaviest complex

2 Cleans+2 Hang Cleans+ 2 Jerks

EMOM for 5 min 1 Complex at 80% of max complex

then

2 Rounds

EMOM for Max Reps

Min 1 Box Overs 30/24

Min 2 Rest

Min 3 L sit hold

Min 4 Rest

Min 5 Slam Balls

Min 6 Rest

Min 7 Med Ball Sit Ups

Min 8 Rest

Wednesday

LUCE AMRAP 25 min

Ronald Luce  |  Age 27

Died August 2,2009 after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Luce 

1000m run

10 Muscle Ups-Ring or Bar

100 Air Squats

Thursday

40 on/20 sec off for 6 min

ME Reps in time limit

If you can not continue squatting hold bar OH

Min 1 Thrusters 95/65

Min 2 Burpees

then

The Lovers Quarrel

With a partner row 4x500

1 works while other performs at 95/65

Set 1 5 Strict Press

Set 2 10 PP

Set 3 15 STO

Set 4 20 Hang Cleans

Rowing sets cant be started until bar completed

Score is team total time

Friday

The Bleeding Heart

At the start of a running clock

Pushup Diane

8:00 min to complete

21-15-9

DL 225/155

42-30-18

GS Pushups

At the 10:00 min mark

50 WB

50 KBS 53/35

50 KB SDHP 53/35

At the 20 min mark

2 Rounds

15 min time cap

50 DU

20 FRL 135/95

30 DU

10 FS 135/95