Thursday October 13

October 12th, 2016
by:

BLACK_OPS_BANNER
Black Ops: Going Dark – Competition – Saturday, November 12th
Sign-up before the rates increase after 10/15. Register here. More info here.

Strength / Skillwork

Front Squat
8 Reps EMOTM
Do Not Record Score!
40-50-60-70-70-70-70%
Rest an extra minute if you do not meet a time cap in a given minute, then do following set. But if you failed on one of the last two sets, then you are done. Great Work!

WOD

Heavy Intervals, :30 On/:15 Off

  • :30 Deadlift
  • Rest :15
  • :30 Hang Cleans
  • Rest :15
  • :30 Shoulder to Overhead
  • Rest :15

5x Through (11:00 Duration)

Set Bars up in groups of 3. 3 people can use this set-up at the same time, rotating on the clock. Designate the number of Rx+, Rx & Scaled stations as needed per class.

Competitor: 225/155 155/105 115/75#
Athlete: 155/105 115/75# 85/55#
Fit: KB Deadlift 70/55# Double DB/KB Cleans Double DB/KB presses

NONE OF THE WEIGHTS SHOULD BE MORE THAN 70% THAN YOUR 1RM, UNLESS YOU ARE SETTLING FOR ONLY A FEW REPS PER ROUND!