Saturday, 3-10-18
6 Min AMRAP
15/12 Cal Row
10 HSPU (2:1)
rest 2 min
6 Min AMRAP
15 Wall Ball 20/14
5 Walk Out Walk In Push Up
rest 2
3 RFT
50 Air Squats
12 Push Jerks 155/105
6 Min AMRAP
15/12 Cal Row
10 HSPU (2:1)
rest 2 min
6 Min AMRAP
15 Wall Ball 20/14
5 Walk Out Walk In Push Up
rest 2
3 RFT
50 Air Squats
12 Push Jerks 155/105
2RDs 10 Squats :30 Squat Hold 10 Ring Rows 5 Burpee Every 1:30 min for 9 min Tempo Back Squat 6×2 5 second down, 1 second pause in the bottom build to a moderate weight For time: 60 Alt DB Snatch 50/35 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Overs 24″/20″…
8 and 9 am Tuesday. Closed Wednesday OHS 5×5 15 Min AMRAP 90 D/U’s 3 Rope Climbs 30 Power Snatches 75/55
15 Min to get a heavy Split Jerk 20 min AMRAP 100′ Sled Push 135/90 10 Devil’s Press 50/35 50′ Handstand Walk
Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
Every 90 sec X 8 5 Front Squats increasing weight 18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars
Strength – Weighted push-up 5-5-5-5 W.O.D. “Grace” Clean & Jerk 135 lbs. 30x’s Rest two minutes… Tabata Mountain Climbers