Who will be the strongest? The Coastal Total
*Good luck to Sam Carlson for the Pan Pacific’s Masters competition.
A. Work to a 1RM Jerk (any style)
B. Partner WOD
AMRAP in 10 min:
Burpee Box Jump Over
*One partner must be in the chin over the bar (flexed arm hang) while the other performs the BBJO. Swap as many times as you like.
AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
6 Push-ups
9 Squats
Rest 1 min. and repeat for a total of 5 cycles.
Compare to your last result from Sept 8th – here.
A. Four cycles:
Bench Press 6-8 reps
Strict + Kipping Pull-ups
Russian Twists 20 reps
*rest 60 sec. between exercises.
*for the pull-ups, work to about 75% of your max with strict reps and then work until failure with kipping pull-ups. Stay on the bar as you transition.
B. Three rounds:
60 sec. weighted plank.
60 sec. rest.
7.00am
Something Fun!!!
8.00am
Five sets for times of:
5 Hang Squat Cleans 85/60kg
10 Handstand Push-Ups to 8″” Deficit
20 Toes to Bar
Rest 3 minutes
then…(optional)
For time:
5 Snatches 75/50kg
50 Double-Unders
50 Wall Ball Shots 9/6kg (11ft)
50 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches 75/50kg
Are you in Groundhog Day?
*Best wishes to Adam from the 6.00am crew on his wedding today!!!
21-18-15-12-9-6-3 reps for time of:
Thruster
Bar Facing Burpees
*Pick a weight for the Thruster that gives you a shot to go UB for each round.
*20 min. cut off.
*Yes I know some of you will be having terrible flash backs to 14.5 but please note that there are two significant differences – 1. the weight for the Thruster is up to you and 2. there IS a cut off. Come in and see what this workout feels like when it’s scaled appropriately to your abilities.
Turn your phone into a powerful training tool – Digital Age.
A. 21-15-9 reps of:
Front Squat
*Each round is for load.
*You have 12 minutes after warming up to complete the rounds.
B. EMOM x 10
Push-ups (you pick the reps).
Sprint 50m
Good reading: Competitive Conundrum
Complete 4 cycles:
DB Shoulder Press x 8 (hold weight across)
Max reps supine ring row
8-12 Strict Toes to Bar
20 Superman
*rest 30-60 sec. between exercises
Optional Finisher (if you finish part A. early)
3 rounds:
60 sec. Strict Pull-up
60 sec. rest
