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Week's Movement Forecast
M = ME Power Clean
W = Push Jerks / T2B or Rope Climbs
Th = Open Workout 13.1
F = DE Deadlifts
ME = Max Effort, 1-3 rep range at a higher percentage of your 1 RM
DE = Dynamic Effort, lower percentage work for speed
First: Take 6-8 minutes to build up to about 80% of your 1 RM Power Clean that we built up to on Fri, 8/4/17.
EMOM x 5
1.1.1 Cluster Power Cleans (@ 80%)
*If you did not establish a 1 RM, and would like to, let's have you build up to a 1 RM today instead of the above.
21 Calorie Row
21 Burpees over the Erg (cut-off time = 2:20)
Max Thrusters (F = 45/25; P = 75/55; C = 95/65)
18 Calorie Row
18 Burpees over the Erg (cut-off time = 2:15)
Max Thrusters (F = 55/35; P = 95/65; C = 115/75)
15 Calorie Row
15 Burpees over the Erg (cut-off time = 2:10)
Max Thrusters (F = 65/45; P = 115/75; C = 135/95)
12 Calorie Row
12 Burpees over the Erg (cut-off time = 2:00)
Max Thrusters (F = 75/55; P = 135/95; C = 155/105)
Score = total number of thruster repetitions combined from all AMRAP's.
*The goal for this one is to complete the calories and burpees as fast as possible to earn yourself whatever time you can, remaining in the 3:00, to complete as many thrusters as possible. If you don't think you'll be able to complete the "Buy-In" work in time to give you any time to complete any thrusters, please scale the numbers down to something that makes sense for you to work hard each AMRAP 3. Or use the cut-off times (if the work is not complete by then, stop and move on to the thrusters).
Post Results to the comments of this post.