Yearly Archives: 2021

Strength / Skill
Front Squat
% based on 1rm less 10%

12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 squat jumps
rest no more than 2 minutes then
12 x 70%

Prep Work
In Station:
empty bar - 5x muscle cleans + 5 strict press
5sets - build load - 1 hang clean + 1 jerk then, 1 power clean + 1 jerk
3 sets 1 halting deadlift + finish (add load)

Benchmark
GRACE
For Time:
30 Clean and Jerks (135/95)

[Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing].

Strength / Skill
clean grip - Bench Press
% based on last weeks 1rm

12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 close grip pushups
rest no more than 2 minutes then
12 x 70%

PARTNER WOD
5ds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold

4rds each
A1 10 cal alt ski/row
A2 plank

3rds each
A1 10 KB swing
A2 hanging on rig

2rds Each
A1 10 manmakers
A2 wall sit

1 Rd each
A1 10 wall walks
A2 hshold

Prep Work
3rds tabata 20/20
1. jump
2. ab mat situps
3. rig work
4. pushups
5. airsquat

Benchmark
ANNIE
start min 0-12 - 12 min cap
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

CINDY 10 MIN
start min 13 - 10 min cap amrap
5 pull ups
10 push ups
15 air squats