*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat.

2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 1 @ 85%, 1 @ 90%, 2×1 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat and Split Jerk.

Class:

3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103%

Warm-up as needed. Ret 90-120 seconds between sets. If you did not hit 100% when we went for it 3 weeks ago, attempt that again, DO NOT got for 103% unless you hit your 100% solid that you missed.

4) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

5) AQAP:

800m Run

40 Wall Balls 20/14

30 Toes-to-bar

20 Shoulder-to-Overhead 185/123

100 Double-unders

Post Class:

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

7) Good Mornings: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

8) Row: 5 x 500m

Rest 10 seconds between sets. Row @ your 2K pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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