Wednesday, 1-16-19
Power Snatches
10min EMOM@72.5%
1000/750m Row
80 Wall Balls 20/14
60 Toes to Bar
40 Handstand Pushups
20 Front Squats 135/95
Power Snatches
10min EMOM@72.5%
1000/750m Row
80 Wall Balls 20/14
60 Toes to Bar
40 Handstand Pushups
20 Front Squats 135/95
“Mile Gone Bad” Run 400 meters25 Wall Balls (20/14)25 SDHP (75/55)25 Box Jumps (24/20″)25 Push Press (75/55)Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters
Tony’s Sushi Saturday night for cocktails @6pm. E2MOM for 12 min 5 Hang Power Clean + 3 Front Squats + 2 Push Jerk Build to heavy UNBROKEN complex Open cap test 20 min AMRAP: 50 WB (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 CTB PU 30 Bar-Facing Burpees 20 Power Cleans…
Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
8 and 9am classes today!! 1500m Partner Row 1 person rows while the other holds plate over head. Switch when needed. 45/25 5RDS with a partner 1 Min ME Single arm KB SWINGS 1 Min ME V-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1…
Strength/Skill – Push Press 3-3-3-3-3 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat Post time to comments….show us what you have!!!