Friday, 5-17-19
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
Monday 8 and 9am classes only! Warm up: 2rd at an easy pace 10 BB snatch grip push press 10 BB Below knee muscle snatch 10 BB Hang Power Snatch 5 Min EMOM 1 Snatch Balance + 2 OHS *start light and build* *treat this as a warm up for snatches 12 min EMOM –…
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
W.O.D. – 3 R.F.T. 400m Run 15 Hang D.B. Squat Cleans 30 Double Unders The power of the mind, practice and the human body. The human body is a powerful machine, when you set your mind to using it. Imagine the confidence, control and practice those humans needed in order to perform such feats. When…
W.O.D. – For time: 100 Double Unders 10 Squat Snatches 135 / 95 lbs 10 Chest to bar Pull-ups 10 Thrusters 135 / 95 lbs 10 Chest to bar Pull-ups 10 Power Clean & Jerks 135 / 95 lbs 10 Chest to bar Pull-Ups 100 Double Unders
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…
15 Min to get a heavy Split Jerk 20 min AMRAP 100′ Sled Push 135/90 10 Devil’s Press 50/35 50′ Handstand Walk