Tuesday, 3-24-15
12min EMOM
10 Wall Balls 20/14
10 Burpees
50-40-30-20-10
Double Unders(3:1)
Sit ups
*10 Thrusters after each round* 115/75
12min EMOM
10 Wall Balls 20/14
10 Burpees
50-40-30-20-10
Double Unders(3:1)
Sit ups
*10 Thrusters after each round* 115/75
“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 Front squat 75/45
10 Deadlifts 285/205 30 KBS 70/53 40 Alt DB Snatches 70/45 50 Cal Row 150 D/U’s 50 Cal Row 40 Alt DB Snatches 70/45 30 KBS 70/53 10 Deadlifts 285/205
For time: 21 deadlifts, 225 lb. /155lb 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205lb 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.
12 min for : 5 sets 3 hang power clean + 3 hang sq. clean +1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a moderate weight With a partner Complete 2 RFT 100 Walking Lunges with Wallball 20/14 (mixed couples use 20lb ball) 80 KBS 70/53 60 Toes to rings…
No 5am class tomorrow. We will be closed Sunday. 20 RFT 2 Ring M/U (7 Pull Up or 10 RR) 4 HSPU 2:1 6 Deadlifts 155/105 *26 min Cap* Skill Work – Muscle Ups, HSPU/Walk Things that could be coming up in the next few Open Wods.
3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.