Monday, 9-9-19
15 min
Snatch High Pull
3@95
3@100
2@105 % of 1RM
Power snatch
5X1 Increasing weight
GI Jane
100 Burpee Pull ups
15 min
Snatch High Pull
3@95
3@100
2@105 % of 1RM
Power snatch
5X1 Increasing weight
GI Jane
100 Burpee Pull ups
Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean) For time: 400 m Run 40 Box jumps 24/20 400 m Run 40 Squats 400 m Run 40 Med Ball Power Cleans 20/14
Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories = Reps) Weighted Overhead Walking Lunge 45/25 Sledgehammer Swings Ab-Mat S/Uās Tire Flips
Skill – Handstand mechanics W.O.D. – For time: 21-15-9 Squat Cleans ā 135/95 50 Double-Unders Handstand Push-ups 50 Double-Unders Inspirational video about injury. Injuries are part of being human. Some are preventable, some are not. They are less then fun, I’d even call them un-fun and sometimes even scary. After watching the above video some…
Strength/Skill – Push Press 2 RM Five rounds for time of: 20 Weighted Ab-Mat S/U’s 35/15 15 ft Rope climb, legless, 3 ascents
Click on your pic and enjoy!! Strength/Skill – Snatch Grip Deadlift W/U to 5RM 25 Deadlifts 225/155 50 Pull-ups 25 Deadlifts 225/155
Shoulder Press – 5-5-3-2-1 W.O.D. – 3 R.F.T. 10 Back Squat ā 40% One Rep Max 10 Burpees over the Bar 300 Meter Run Stress… Pressure… Nerves. Sometimes we come into Verve to get rid of them. This gives us a chance to take the stress of jobs and daily life, put it on the…