Thursday October 13
Black Ops: Going Dark – Competition – Saturday, November 12th
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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!