[-] WOD 051819

Metcon (Pulse Zone Yellow / Red)

“Lava Run”
For Time:
600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

600 meter will be down to the wooden mailbox on Jim Moore.

 

[-] WOD 051818

Weightlifting

Front Squat
Repeat from last week. Aim to beat previous scores.
10 Sets of 1:
6 Seconds Down, 1 Second Pause in Bottom

Metcon (Pulse Zone Yellow / Red)

AMRAP 13:
50 Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Kipping Handstand Push-ups

 

[-] WOD 051816

Weightlifting

3-Position Power Clean + Push Jerk (Work to a heavy complex)

Metcon (Pulse Zone Yellow / Red)

“Tiger Blood”

RX
3 Rounds For Time:
10 Clean and Jerks (95/65)
400 Meter Run

RX+
3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

 

[-] WOD 051815

Weightlifting

Deadlift (Work to a heavy triple)

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Smooth Criminal”

RX
AMRAP 15:
120 Single Unders
30 Wallballs (14/10)
15 Deadlifts (165/115)

RX+
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

 

[-] WOD 051814

Weightlifting

Snatch
On the Minute x 9 – 1 Repetition
Minute 1 – 79%
Minute 2 – 82%
Minute 3 – 85%
Repeat this cycle (2) additional times.

Just to make sure everyone is on the same page….  Should you see “snatch” it indicates squat unless your coach indicates otherwise.  Record your 85%.

Metcon (Pulse Zone Yellow / Red)

“Killer B’s”

RX
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (55/35)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (65/45)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (95/65)
Max Calorie Row

RX+
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

 

[-] WOD 051812

Metcon (Pulse Zone Yellow / Red)

“Mixed Bag”

RX
Teams of 3
For Time (25 Minute Cap):
400 Meter Slamball Run 20/10
100 Deadlifts (95/65)
400 Meter Slamball Run
80 Hang Power Cleans (95/65)
400 Meter Slamball Run
60 Front Squats (95/65)
400 Meter Slamball Run
40 Push Jerks (95/65)
400 Meter Slamball Run
20 Clusters (95/65)

RX+
Teams of 3
For Time (25 Minute Cap):
400 Meter Slamball Run 30/20
100 Deadlifts (155/105)
400 Meter Slamball Run
80 Hang Power Cleans (155/105)
400 Meter Slamball Run
60 Front Squats (155/105)
400 Meter Slamball Run
40 Push Jerks (155/105)
400 Meter Slamball Run
20 Clusters (155/105)

 

[-] WOD 051811

Weightlifting

Front Squat (10×1 (6sec down x 1sec pause))

Metcon (Pulse Zone Yellow / Red)

Metcon (AMRAP – Reps)
“Friend-ship”

RX
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

“Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

RX+
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

 

[-] WOD 051810

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If you are interested in joining other Pure ladies for this event please text Nicole by May 15th.  404-916-3299

Weightlifting

Power Snatch (Work to a heavy 2 rep TNG)

Metcon (Pulse Zone Yellow / Red)

“Meat Paws”
RX
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatches (75/55)RX+
4 Rounds:
21/15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatches (95/65)

Choose a weight that will allow you to go unbroken on the snatches.

 

[-] WOD 051809

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If you are interested in joining other Pure ladies for this event please text Nicole by May 15th.  404-916-3299

Weightlifting

Deadlift
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions

Metcon (Pulse Zone Yellow / Red)

“Power Outage”
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

Do not include double unders in score.

 

[-] WOD 051808

Metcon (Pulse Zone Yellow / Red)

“Jerry”
For Time:
1-Mile Run
2k Row
1-Mile Run

In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here