Saturday, 11-29-15
Partner WOD –
250 D/U’s
200 Push Presses 75/45
150 Sledge Hammer Swings
100 Pull-ups
50 Tire Flips (as a team)
One partner runs 400m while the other works. Proper attire if cold.
Partner WOD –
250 D/U’s
200 Push Presses 75/45
150 Sledge Hammer Swings
100 Pull-ups
50 Tire Flips (as a team)
One partner runs 400m while the other works. Proper attire if cold.
No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises
Strength/Skill – Find your 1 RM – 3 Position Clean 5 x 1. Mid-thigh, Below the knee, Floor “Cindy” 20 min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats
WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.
10 Deadlifts 285/205 30 KBS 70/53 40 Alt DB Snatches 70/45 50 Cal Row 150 D/U’s 50 Cal Row 40 Alt DB Snatches 70/45 30 KBS 70/53 10 Deadlifts 285/205
Strength: 5MIN EMOM 10-15 Push Ups Partner wod 100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25
Don’t forget to pre order your Kryptonite gear!! Strength: Back squat 1×8 @65% 1×8 @70% 1×8 @75% Wod Cindy 20mim amrap 5 pull up 10 push up 15 air squat