WOD

21-15-9

Thrusters

Pull-ups

For time.

10 minute time limit

Use no more than 70% of your 5 rep thruster max.  Unless you can break 5 minutes and then you can go up in weight…next time Fran visits CFA!

Get your personality back and complete:

Thrusters 4×4

Begin with your Fran weight and work to add weight over the four sets.  However, be sure to use a weight that  you can complete 4 reps successfully and with good technique.  Thus, if you are too fatigued to go up on the third and fourth set, DON’T.   Rest no more than 90 seconds between sets.

Post Fran/Fran load/Thruster 4RM to comments.

Strength/Skill Work

WOD

800m run

21 Overhead Squats (Use 70% of your 5RM not to exceed 95/65lbs)

21 box jumps (24″/20″)

400m run

15 overhead squats

15 box jumps

200m run

9 overhead squats

9 box jumps

For time.

Reminder that today is Project Red Shirt Friday!

Strength/Skill Work Turkish Get-up: 5 rep max

WOD

10, 9,  8,  7, 6, 5, 4, 3, 2, 1 Knees to elbows

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Push-press

Complete 20 ball slams after each couplet.

For time.

Use ~70% push-press 5 rep max.

Ex: First two rounds will consist of: 10 K2E, 1 PP, 20 BS, 9 K2E, 2PP, 20 BS, etc.

Thanks, Kristine Levick-Phoenix Gymnastics 828-252-8746

Strength/Skill Work Squat clean (could also simply be called “clean” as squat would be implied): work towards a 5 rep max

WOD

4 Rounds of:

100 ft walking lunge

25 burpees

For time.

Strength/Skill Overhead squat: work towards a new 5RM

WOD

30 seconds of work followed by 30 seconds of rest to rotate through each of the following stations:

Burpee box jumps (20/24″)

Chest-to-bar Pullups

OHS with bar weight only (no bouncing out of the bottom!)

Row

Complete 3 total rounds.  Score all exercises by reps completed with the exception of rowing which will score as  calories rowed.

Strength/Skill Work Deadlift: Work towards a new 5 rep max

WOD

7 Rounds of:

5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs)

20 Double unders/60 single unders

For time.

This workout was last completed on 100431.

Please remember that due to Belle Chere you must come from the south on Coxe Ave. to reach the gym.

WOD

AMRAP in 20 minutes of:

400m run

12 pull-ups

24 single arm dumbbell push-press (12 per arm)

Following the 20 minutes you will have exactly 3 minutes to clean the bar from the floor and find a 3 rep max shoulder press.

Be strategic if there are only 1-2 minutes remaining of the 20 min AMRAP and you are headed back out on the run.  You may want to opt to run out and back to the 200m mark or the 100m mark so that you are not on the other side of the block when time is called.

Strength/Skill Work Hang Power Clean: 5 rep max

WOD

5 rounds of:

7 high box jumps (30/25″)

21 kettlebell swings (53/35lbs)

For time.

Note: Remember it is Project Red Shirt today.

Also, with the street closings for Belle Chere weekend you must come up Coxe Ave from the south to reach the gym.  Coxe Ave is closed at the intersection just north of the gym.

One more video for your viewing pleasure.  Much appreciation to Peter for his unique perspective and incredible video editing!

Strength/Skill Work Push-press: Work towards a new 5 rep max

WOD

AMRAP in 12 minutes of:

9 deadlifts (~70% of 5RM)

15 push-ups

200m run