Monday, 1-7-19
12 Min EMOM
Even: 15 Hollow Rock
Odd: 15 Sit Up
15 Min AMRAP
25 Wall Ball 20/14
15 C2B Pull Ups (20 Pull up or 30 Ring Rows)
9 Power Clean & Jerks 135/95
12 Min EMOM
Even: 15 Hollow Rock
Odd: 15 Sit Up
15 Min AMRAP
25 Wall Ball 20/14
15 C2B Pull Ups (20 Pull up or 30 Ring Rows)
9 Power Clean & Jerks 135/95
Strength/Skill – Find your 1 RM Squat Clean 21-18-15-12-9-6-3- Candle stick roll to a squat jump and touch (Rogue Rack) Power Cleans 95/65
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….
E2MOM for 10 min 2 Below Knee Pause Clean Pulls + 2 Below Knee Pause Power Cleans (3 second pause at position) Working tech here 4 RFT : 400m Run 3 rd of complex 135/95 complex = 3 Power Clean+3 Front Sq.+3 S2OH *20 min Cap*
Skill/Strength – KB Snatch 12 min A.M.R.A.P. 10 Deadlifts (125% of B.W.) 3 Wall Climbs
We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…
Last day to order from the catalog!! 5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…