Tuesday, 9-23-14
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1
Then, on the 2:00 for five sets
Five back squats at 60% 1RM, + five chest slapping push-ups
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1
Then, on the 2:00 for five sets
Five back squats at 60% 1RM, + five chest slapping push-ups
12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…
Complete as many rounds as possible in 20 minutes of: 5 Thrusters, 95#/65# 7 Hang power cleans, 95#/65# 10 Sumo deadlift high pulls, 95#/65#
Strength: 12 Min EMOM 3 OHS @ 60% 1 RM Tabata :20on / :10off x 8 KBS Air Squat Pull Up Sit Up
Strength 3-Position Clean (floor, below knee, above knee) + 1 Jerk 60%, 65%, 70%, 75%, 80%, max 14 Min Amrap 40 Reverse Lunges 30 T2B 20 Push Presses 115/75
Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like. 4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20
Skill – 15 Min for Handstand, D/U’s, or M/U’s practice. WOD – 9 Min AMRAP 7 C2B 13 Thruster 95/65 Immediately following the 9 Min you have: 6 min to find 1 RM Clean & Jerk