Face Off Thursday

15.4

Part A

Snatch + OHS: 4 sets of 1+1 @ perfect but challenging weight
in between sets complete 8 Medball weighted V-Ups

Part B

5 Rounds:
6 Alt DB Snatch (50/30)
12 TTB
24 DU
rest 1:1

Part A

A1) Strict Pullups with a 2 sec pause with chin over the bar: 4×4
A2) One Arm KB Bent Over Row: 4×6 e/a

Part B

For Time:
10 down to 1:
Pullups
Wall Ball (20/24)
*every 90 sec complete 5 burpees to 6in target

Part A

FS Clusters: 1.1.1 @ 85% x 4 sets, complete 1 rep, rest 5 sec, complete 1 rep, rest 5 sec, complete 1 rep THEN rest 90 sec between sets.

Part B

AMRAP in 12 min:
200m sprint
9 Deadlift (135/95)
6 Hang Power Clean (135/95)
3 Shoulder to Overhead (135/95)

The Open WOD

15.3

OPEN GYM

COME JOIN US FOR THE FACE OFFS!!

Part A

Strict Press: 5×3, build to 3RM

Part B

5 Rounds:
300m row
10 TTB
6 Hang Power Snatch (95/65)

Part A

Power Clean + Power Jerk: 5 sets of 2+1 @ one challenging but perfect load
in between sets complete ME L-Sit

Part B

EMOM x 6 min:
4 Deadlifts @ challenging weight + 4 bar facing burpee

Rest 2 min

EMOM X 6 min:
6 Pullups + 6 HR Pushups

Part A

A1) BS: 4 set x 6 reps: increase load each set
A2) Weighted Ring Rows with feet on box above your hips: 4 sets x 12 reps

Part B

AMRAP in 10 min:
5 HSPU
15 Goblet Squats (53/35)
30 DU

Getting ready for 15.2

3 Rounds as warmup @ light intensity with a partner: 250m row + 8 burpees, switch with partner

WOD

15.2