Monday, 8-14-17
Strength:
Snatches (squat)
3@60%
3@65%
2@70%
2@75%
2@80%
*not TnG, reset every rep*
16 Min AMRAP
3 Rope Climb
5 Thrusters 135/95
7 Power Cleans 135/95
15 Cal Row
Strength:
Snatches (squat)
3@60%
3@65%
2@70%
2@75%
2@80%
*not TnG, reset every rep*
16 Min AMRAP
3 Rope Climb
5 Thrusters 135/95
7 Power Cleans 135/95
15 Cal Row
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35
Back Squat 5-5-5-5-5-5 Build Control on the way down, fast on the way up Sets 1-3: Warmup sets, 40-60% 1RM Set 4-6: Working sets, 70-85% 27-21-15-9 C2B Pull Ups Bar facing Burpees
Body Building 4×6 AIPA Row 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×8 sing leg glute bridges (4 each leg) *12 min* 12 min EMOM – Not TnG. Work Technique Min 1-4: 3 Power Snatches 60-65% 1RM Min 5-7: 2 Power Sntaches 65-75% Min 8-9: 1 Power Snatch 75-82.5% Min 10-12:…
Strength : Overhead Squat w/ 5 second pause in the bottom 6×1 work up to a heavyish single WOD: 8 RFT- 75′ Shuttle Run 10 Air Squats 10 Push ups 10 Strict Pull Up
Deficit Deadlifts 8×4 Standing on a 45# plate 12 min AMRAP 5 Devil Press 50/35 10 Burpee over DB’s 15 Lunges
15 Min EMOM Min 1 20 Death Marches Min 2 20 Hollow rocks Min 3 15 Wall Balls 20/14 15 Min AMRAP 50 Lunges 40 HR Push Ups 30/20 AAB 20 T2B 10 Thrusters 96/65