Saturday, 6-22-19
In Teams of 3:
800m Bag Run (7 tubes/5 tubes)
75 Box Jump Overs 24″/20″
50 Power Clean and Jerks 155/105
15 Rope Climbs 3:1
50 Power Clean and Jerks
75 Box Jump Overs
800m Bag Run
*35min Cap*
In Teams of 3:
800m Bag Run (7 tubes/5 tubes)
75 Box Jump Overs 24″/20″
50 Power Clean and Jerks 155/105
15 Rope Climbs 3:1
50 Power Clean and Jerks
75 Box Jump Overs
800m Bag Run
*35min Cap*
Strength/Skill – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2 7 min AMRAP 10 Front Squats 115/85 10 Pull-ups Rest 4 Minutes 7 min AMRAP 10 Burpees (Bar facing, over your deadlift bar) 10 Hang Power Snatches (95/65)
NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs
PARTNER WOD SATURDAY Strength/Skill – Burgener Skill Transfer For time: 10-9-8-7-6-5-4-3-2-1 reps of hang snatch (Below Knees), 95# (65#) 1-2-3-4-5-6-7-8-9-10 reps of ring dips
5 RFT: 15 DB Thruster 40/25 10 BMU 15 DB Deadlifts 40/25 10 DB Push Press 40/25 *20 min Cap* 6 min EMOM 4 Strict Press *Increase in weight*
Warm up: 3 RD at easy pace 10 BB deadlift 10 Reverse Hypers 10 DB Push Press 0:00 – 7:00 10 Deadlift 135/95 10 Jumping Squats 10 HSPU 2:1 7:00 – 10:00 rest 10:00 – 17:00 12Pull Up 12 T2B 6 DB Power Clean 50/35 17:00 – 20:00 rest 20:00 – 27:00 12 DB Snatch…
Overhead Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Tabata Squats