Thursday, 8-9-18
15 min to establish
10 rep max Deadlift
3RFT:
30/25 Cal Row
20 Box Jump Overs 24″/20″
10 Deadlifts 275/205
*15 min Cap*
15 min to establish
10 rep max Deadlift
3RFT:
30/25 Cal Row
20 Box Jump Overs 24″/20″
10 Deadlifts 275/205
*15 min Cap*
Team WOD 2 person team (2 guys or 2 girls) 120 KBS (53#/35#) 100 medball catches(20#/14#) (10′ distance, 5 burpee penalty for dropping the ball) 80 medball cleans 40 medball situps then row 2000 m
“FRAN” 21-15-9 Thruster 95/65 Pull Up *12 Min Cap* Strength: Strict Press- start @ 50% 1rm strict press 2×5 2×3 4×1 Push Jerk- 5×3 start at last weight of strict press
WOD- 15 min AMRAP: 50 D/U 25 Pull Up 10 Hang Power Snatch WOD- 14 Min EMOM: Even- 10 Burpee Over Bar ODD- 6 shoulder to overhead 135/95
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep