Friday, 1-20-17
Strength/Skill:OHS 6X3 3 Rounds: 40 ft Front Rack Lunge 155/105 30 Kettle Bell Swings 70/53 20 Floor Presses with KB
Strength/Skill:OHS 6X3 3 Rounds: 40 ft Front Rack Lunge 155/105 30 Kettle Bell Swings 70/53 20 Floor Presses with KB
9am class today!! 4 X 400m run 2 min rest between Runs 5 Rounds: 15 Wallball 20/14 12 C2B Pull Ups 9 Floor Wipers
15 min EMOM min 1: 4 Front Squats 225/155 min 2: 3 Power Cleans 225/155 Min 3: 2 Power Snatches 225/155 27-18-9 reps for time of: Pistols Handstand Push-up
Strength: Deadlifts 6X5 Increasing Weight 4 Rounds: 25 DB Snatches 45/30 20 Burpees 15 Push Jerks (135/95)
Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65