Wednesday, 3-13-19
9 min EMOM
2 Strict Press + 2 Push Press
Increase in weight
“Amanda”
9-7-5
Ring M/U
Sq. Snatch 135/95
…. right into…
“Elizabeth”
21-15-9
Sq. Clean 135/95
Ring Dips
*20 min Cap*
9 min EMOM
2 Strict Press + 2 Push Press
Increase in weight
“Amanda”
9-7-5
Ring M/U
Sq. Snatch 135/95
…. right into…
“Elizabeth”
21-15-9
Sq. Clean 135/95
Ring Dips
*20 min Cap*
Strength/Skill – 3 Position Clean x 5 5 rounds for reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Floor wipers :30 rest
Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work
14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*
Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 8AM class Saturday. 15 Min Clean & Jerk EMOM- Min1- Start @65% of 1RM Min 2- add 5# Min 3- add 5# Min 4- add 5# Min 5- add 5# *After first 5 min start back over @70%…
Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups