Wednesday, 1-2-19
with a 35 min running clock –
0:00 – 10:00
1 RM Sq. Clean
10:00 – 25:00
AMRAP
50 D/U 3:1
25 Air Squats
25 Hollow Rocks
25 Air Squats
50 D/U
25:00 – 35:00
1 RM Sq. Clean
*Score is total reps and heaviest weight*
with a 35 min running clock –
0:00 – 10:00
1 RM Sq. Clean
10:00 – 25:00
AMRAP
50 D/U 3:1
25 Air Squats
25 Hollow Rocks
25 Air Squats
50 D/U
25:00 – 35:00
1 RM Sq. Clean
*Score is total reps and heaviest weight*
Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges
Strength: 16 min E2MOM Back Squat 4 Back Squats 50-70% 15-12-9-6-3 HR Push Up DB Hang Clean & Jerk 50/35 Box Jumps 24″/20″
AMRAPS 0:00 – 5:00 10 DB Front Sq. 50/35 10 DB Deadlift 50/35 5:00 – 7:00 rest 7:00 – 12:00 10 Jumping Sq. 10 HR Push Up 12:00 – 14:00 rest 14:00 – 24:00 20 T2B 50′ Bear Crawl 10 DB Floor Press 50/35
Tomorrow there is a run in the workout so please bring appropriate attire. Strength/Skill – Clean High Pulls 75%x3x2, 80%xx3x2, 85%x2 For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters
6 RFT: 10 DB Thruster Press (Thruster + Push Press) 30/15 12 Pull Up 14 V- Up 16 Box Jumps 24″20″
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! Strength: Death by Farmers Carry 12min CAP PARTNER WOD 50 Calorie Row 50 Burpees over Bar/ Partner Planks 50 Squat Cleans 75 Toes to Bar/ Partner does Med Ball Twists 50 Squat Cleans 50 Burpees over Bar/ Partner Planks 50 Calorie Row