WOD
Level 1
OTM 8:
- Even Minutes: Dumbbell Push Press x 6
- Odd Minutes: Box Jump Step Down (18/12) x 7-10
Rest 3 Minutes
Then, 3 Rounds for Time of:
- Dumbbell Hang Squat Clean (35/10) x 10
- Run x 400m
Level 2
OTM 8:
- Even Minutes: Push Press Heavy x 6
- Odd Minutes: Box Jump Step Down (24/20) x 7-10
Rest 3 Minutes
Then, 4 Rounds for Time of:
- Dumbbell Hang Squat Clean (50/35) x 12
- Run x 400m
Notes: The last round of the OTM work starts on minute 7, so you will start the second part of the workout when the clock hits 11:00. Sub 500m row for run if necessary. Record push press weight, box jump reps, and time on second part of workout. For the OTM work, share barbells and boxes if necessary (i.e. one person starts with push press and the other starts with box jumps).
ANNOUNCEMENTS
We will have a post going up this week with all the upcoming gym happenings, so check back!
50 DL on the 20sec @ 265 (25)/285 (25)
then
10 min moderate effort on Airdyne – 200 CAL
Push Press @ 95#, Box Jump 7/rd @ 20″
Squat Cleans w 15# dbls
Total time 21:18 (3 rds)
PP @85#
Box jump 10 reps; 2 rounds +24″, 2 rounds +30″
Then EMOTM 10 min: evens 10 DB hang squat cleans @25#, odds 10 burpees
PP: 85#
10 box jump
29:34 rx
Part 1. PP: 135; BJ x 10
Part 2. 14:52 rx (25:52 total time)
Press 105#, jumps x 10
26:10 total time @ 45# DBs
PP 60#, 10 box jumps
23:13 with 20# dbs
105# push press, 10 box jumps
21:50? total time (30#, 3 rounds)
PP 65# 7 Box Step Up
23:33 20# dbs