Tuesday, 9-10-19
15 Min EMOM
Min 1 20 Death Marches
Min 2 20 Hollow rocks
Min 3 15 Wall Balls 20/14
15 Min AMRAP
50 Lunges
40 HR Push Ups
30/20 AAB
20 T2B
10 Thrusters 96/65
15 Min EMOM
Min 1 20 Death Marches
Min 2 20 Hollow rocks
Min 3 15 Wall Balls 20/14
15 Min AMRAP
50 Lunges
40 HR Push Ups
30/20 AAB
20 T2B
10 Thrusters 96/65
Strength: Clean and Jerk Every 90 sec 1@60% 1@65% 1@70% 1@75% 3@80% 15min AMRAP 15 cal row 10 T2B 5 Power Snatches 135/95
Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges
Strength/Skill – Snatch Grip Deadlift 5 x 2 “Tabata Something Else……” Air Squats Sit-ups Kettlebell Swings 53/35 Double-Unders Burpees *8 intervals of each movement, 20 seconds on, 10 seconds off. You will complete all 8 intervals of each movement before moving onto the next. You must get at least 250 total reps in order to…
8 and 9am classes only today 3 RDs for reps – (FGB style) – 1 Min – Med abll Twists 20/14 1 Min – Deadlift 95/65 1 Min – Med ball Clean 20/14 1 Min – DB Snatch 50/35 1 Min – Thruster 95/65 1 Min of rest
Happy Fourth of July Partner WOD 15 min AMRAP 150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests. rest 3 min 12 min AMRAP 150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One…
Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM AMRAP in 20 minutes: 5 Muscle Ups 50 Double Unders 100′ Sled Push 90/50