Monday, 3-2-20
50 Reps Each with Emty Bar
Hip thrust
Floor press
Zercher squat
Bent-over row
Strict press
Biceps curl
Alternating lunges
SDHP
Good Mornings
Pogo hop
50 Reps Each with Emty Bar
Hip thrust
Floor press
Zercher squat
Bent-over row
Strict press
Biceps curl
Alternating lunges
SDHP
Good Mornings
Pogo hop
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 75/45
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Every 90s for 6 sets (9 min) 1 Low Hang Snatch Pull + 1 Mid Hang Snatch Pull + 1 Low Hang Power Snatch *Build to a heavy complex* 2…
Strength/Skill – Hang Power Clean. Find your 3RM. WOD: 3 Rounds 20 KB Swings (55/35) 20 Weighted Sit Ups (25/15) 10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!
Strength/Skill – Push Press Row 1000 Meters 100 Kettlebell Swings – 35/55 30 Push-Press – 88/115 800 Meter Run Congratulations to all who competed in the open. We hope you had fun and next year comes really fast. We all know we hit some weaknesses in our weekly WODS. Try to improve upon them for…
Snatch Pull 100% (of sn) x 3 x 4 3-Position Snatch (floor, below knee, above knee) 60%, 65%, 70%, 75%, 80%, max 4 RFT: 50 D/U 10 Deadlift 135/95 5 Power Snatch 135/95