Tuesday, 2-13-18
Strength:Every :20 for 5 min
2 Power Clean @ 60% 1 RM Power Clean
rest 3 min
12 Min EMOM
Even- 15 T2B
Odd- 15 Hollow Rocks
With a partner complete
“Brian”
5 RFT
5 Rope Climbs
25 Back Squats 185/135
*15 Min Cap*
Strength:Every :20 for 5 min
2 Power Clean @ 60% 1 RM Power Clean
rest 3 min
12 Min EMOM
Even- 15 T2B
Odd- 15 Hollow Rocks
With a partner complete
“Brian”
5 RFT
5 Rope Climbs
25 Back Squats 185/135
*15 Min Cap*
7 R.F.T. Run 200 meters 20 Box Jumps, 24/20 20 Medi-Ball Cleans 20/14
“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Appropriate attire for outdoor run. Make an effort to complete warm-up :10 past the hour. Kelly is a tough girl!!!!
10 min EMOM 1 Push Jerk + 1 Split Jerk 3 RFT 20/15 Calorie Row 18 Wall balls 20/14 16 Alt DB Snatches 50/35 14 Lat Burpees over DB *22 min Cap*
Strength/Skill – Floor Press 4×5 3 R.F.T. 5 – Hang Squat Clean Thrusters 135/95 15 – Deadlifts – 135/95 25- Lateral Bar Hops ONE BAR ONE WEIGHT
Warm up: 2RD at easy pace 200m run 5 Burpee 20 Min to Complete: 4 x 10 RDL (each leg) 4 x 8 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 BB Up Right Rows 4×8 DB Bench Press 21-15-9 Hang Power Clean 95/65 HR Push Up…
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Teams of 3, AMRAP 30: 7/5 AAB Cal ( 10/7 Cal Row) 10 Medball Squat Jumps 20/14 5 Power Clean and Jerks 1st 6 Rounds – 95/65 2nd 6…