Friday May 5

May 4th, 2017
by:

Upcoming Events

Fire Team Challenge & Fundraiser – Saturday, June 3. More info here.  WODs 2 & 3 have been posted!

FireTeam_2

Strength / Skillwork

Shoulder Press
3-3-3-1-1-1
45-60-75% @ 3 reps
85-95% – PR? @ 1 rep

WOD

20 Rounds of EMOTM (using a running clock, F1). Do 1 station below per minute. Alternate through the list.

  • 8 Hang Snatch
  • 10 Over Box Jump (no jumping on)
  • 10 Calorie Row
  • 25 Double-Unders

[Start Anywhere, but then go in any order.]
Record your time on each round when you hit the last rep. WODify will add your up all your round times up for one big final score. Use a running clock so that the seconds are counting up. Don’t miss your 1:00 starts!
Example: If you start w/ Hang Snatch, then…
Minute 1 – Do 8 Hang Snatch and record time.
Minute 2 – Do jumps and record time.
Minute 3 – Do row and record time.
Minute 4 – Do D/Us and record time.
Add up your 4 times for your total round 1 time. Repeat 5x. You’ll enter 5 separate times into Wodify.
Yes – This one will take some math. Peter insisted, so you anti-math types, send complaints to Peter. :)

You are only Rx+/Rx if you complete all 20 rounds within their 1:00 time caps.
Rx+: 95/65# BB, 24″Big Boxes/20″Thin Box
Rx: 15 D/U, 75/45# BB, 20/16″ Thin boxes

Elements

18:00 AMRAP

  • 8 V-ups
  • 8 Push-ups
  • 18 Calorie Row