32 min Running Clock:
5 RDs – Jackie
200m row
10 Thruster 45/35
6 Pull-Up
…followed by..
10 RDs – Isabel & Karen
3 Power Snatch 135/95
15 Wall Ball 20/14
..if all is completed before time expires..
AMRAP
“Cindy”
5 Pull-Up
10 Push-Up
15 Air Squat
*Score is total of fully completed rounds of Cindy*
With a 50:00 running clock: 0:00-10:00 Establish a 1RM Snatch. 10:00-20:00 Establish a 1RM Clean & Jerk. 20:00-30:00 Establish a 3RM Front Squat. 30:00-35:00 Cleanup. 35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats) Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps…
Strength / Skill – Snatch High Pull For time – “Partitioned Grace” – Whats is Grace? See video. 10 Cleans 155/115 Sprint 100m 10 jerks Sprint 100m 10 Clean and jerks Sprint 100m 10 Jerks Sprint 100m 10 Cleans Sprint 100m
Strength/Skill: Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 2 80% 6 @ 85% 4 @ 90% 18 min EMOM min 1 Wallballs min 2 Kb Swings 53/35 min 3 Burpee Box Jump Over
Strength – Push Press 4-4-4-4 5 R.F.T. 15 Thrusters 95/65 15 Bar facing burpees The days results!!
Srtength/Skill – Split Jerk 3-3-3-3-3 W.O.D. – 20 min A.M.R.A.P. 5 Burpee Pull-ups 8 Knees to Elbows 80′ Bear Walk (40 Fwd./40 Bkwd.)
SUNDAY: YOGA @11 AM. $15.00 DROP IN. With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*