Spicy Friday

Hey all,

Long weekend coming up and the weather is HOT... for now. Which means we should probably hit some quick and spicy wods to send you off until Tuesday!

These two wods are pretty different but both are meant to be fast paced. The thruster - power clean intervals will have you pushing max efficient speed in a short interval (25 sec) while the Run-TTB combo will chanllenge your sustained pace abilities.

Scale heavy on the barbell wod and fast on the TTB.

Full class schedule on Friday, Saturday, and Sunday, with three class options on Monday... no excuses!

Cam

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TRAINING FRIDAY SATURDAY

WARM UP:

With an empty barbell:

8 deadlift, 6 hang power cleans, 4 thrusters. Stretch of your choice in between each round, 4 rounds.

Can add weight as you go.

WOD 1: THRUSTER - POWER CLEAN INTERVALS

5 repeats of 25 seconds work, 2:05 rest

Each interval consists of:

3 thrusters (95/135) and AMRAP power cleans in the remaining time with the same weight of barbell.

Add ALL the reps you do (including the thrusters) to get your score.

Scale the thrusters heavy so that you can only just get 3 reps in unbroken.

CP1: 105/155

CP2: 125/185

WOD 2: RUN - TTB

Simple yet deadly:

3 rounds for time of - run 400m, 15 ttb

Scale the TTB to be relatively unbroken (no more than three quick sets).

FG: hanging knee raise

CP: 20 ttb per round