Thursday, 1-16-20
In teams of 3:
Row 6000 meters
Switch every 250 meters
Row as fast as possible
Partner 1 Rows
Partner 2 Planks
Partner 3 Holds Plate Overhead 45/25
SKILLZ
In teams of 3:
Row 6000 meters
Switch every 250 meters
Row as fast as possible
Partner 1 Rows
Partner 2 Planks
Partner 3 Holds Plate Overhead 45/25
SKILLZ
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65
Strength/Skill: Clean- find your 1RM 25 Pull Ups 200m run 21 Thrusters 95/65 400m run 21 Thrusters 200m run 25 Pull Ups
NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM. Strength: Clean and Jerk 2-2-1-1-1-1 (work up to heavy single) WOD: 12 Minute AMRAP 5 Burpees 3 Cleans 2 Jerks *weight should be 60% of heaviest rep from strength session*
Strength/Skill – Snatch from mid thigh; build to a max WOD 12-9-6-3 Thrusters 95/65 CTB chin ups
Strength: 5 x 5 of ( 1 + 1/2 back squats ) go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. 4 Rounds for time of: 21 Pistols 18 KB/DB Snatches 15 Kettlebell Swings 53/35 12 Handstand Push-ups