01/25/2020

9:00 AM Class

Strength/Skill

Landmine Thruster
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

WOD

3 RFT
In teams of 3
Ski/Row/Bike

Each team member works at 1 apparatus to complete their task. The team may not move on to the Metcon round until all 3 have finished their leg of the Ski/Row/Bike. Each round athletes rotate so that each team member does each apparatus from the Ski/Row/Bike.

Ski/Row/Bike

-Ski 35/30 cal
-Row 35/30 cal
-Bike 25/20 cal

Between each round of the Ski/Row/Bike the team must complete the following. Reps can be divided up anyway, athletes may work at the same time, however, they may not work on the same exercise at the same time.

Round 1: 150 Sit-ups, 120 Push-ups, 60 HSPU
Round 2: 150 Sit-ups, 20 Box step-ups (24/20), 60 S2OH (135/95)
Round 3: 150 Sit-ups, 120 KBS (55/35), 60 Pull-ups

10:30 AM Barbell Club

20 total reps, DB Front Raises alternating front/side

Jerk Dip for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

Clean & Jerk for load:
#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep

Weights:
MRx – 155, 185, 215, 245, 275
MSc – 115, 135, 155, 175, 185

FRx – 115, 135, 145, 165, 175
FSc – 65, 85, 105, 115, 125

MMaster – 125, 145, 165, 185, 205
FMaster – 95, 105, 115, 125, 140

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