Wednesday 5-27-15
Warm up-
Partner Row for time:
5x200m(Each person does 5 200’s)
Strength-
Every 90 Seconds, complete
1 Clean
Starting at 70%, add 10# every 90sec until failure
Wod-
4 RFT:
50 D/U
15 t2b
6 Man Makers 25/15
Warm up-
Partner Row for time:
5x200m(Each person does 5 200’s)
Strength-
Every 90 Seconds, complete
1 Clean
Starting at 70%, add 10# every 90sec until failure
Wod-
4 RFT:
50 D/U
15 t2b
6 Man Makers 25/15
50 Reps Each with Emty Bar Hip thrust Floor press Zercher squat Bent-over row Strict press Biceps curl Alternating lunges SDHP Good Mornings Pogo hop
Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60%o of 1RM Set 4-6: Working sets: 3 reps @ 70,80, 85% 0f 1RM 50 Wall Balls 20/14 20 Power Cleans 135/95 50 Wall Balls EMOM 3 Burpees
8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses
Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each
Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats