Thursday, 12-7-17
Strength: 6 X 3 Cleans @ 70% of 1RM
15 Min AMRAP
15 Deadlifts 225/155
15 T2B
15 HSPU
Strength: 6 X 3 Cleans @ 70% of 1RM
15 Min AMRAP
15 Deadlifts 225/155
15 T2B
15 HSPU
NO 5AM CLASS TODAY!! 3 RDs 15 Reverse Hypers 10 BB Hang Power Snatch 200m run Deadlift 3×3 @ 75% 3×2 @ 80% 3×1 @ 85% 21-15-9 Power Snatch 115/85 SA OH Walking Lunge 50/35 x2 (42-30-15) Deadlift 115/85 *20min Cap*
Warm up 2 RD 30 DU 10 BB Deadlifts 10 BB Power clean 10 Wall Ball With a team of 3 complete 1500m Row 50 Deadlifts 185/125 1500m Row 50 Power Clean 185/125 1500m Row 100 Wall Ball 20/14 1500m Row 100 Wall Ball 20/14 *35min Cap*
Strength/Skill – Weighted Pull-ups 5-5-4-4-3-2 GO HEAVY!! WOD: 15 min AMRAP: 5 walk out/ walk in push ups 10 wall balls 15 S.D.H.P 95/65
Sunday the 24th…Sunday Funday @ 9:30. No 9am class. You will have to sign up at the front desk in advance. It will be a 3 person WOD. So teams of 3! For time: 2000m row 100 Air Squats 1500m row 50 Pull Up 1000m row 25 HSPU
Strength Skill – Clean & Jerk 5 x 1 7 min AMRAP: 2 Power clean + jerk (50 % of 1 RM) 2 Burpees 4 Power clean + jerk (50 % of 1 RM) 4 Burpees 6 Power clean + jerk (50 % of 1 RM) 6 Burpees
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