Monday 6-15-15
Snatch Pull
100% (of sn) x 3 x 4
3-Position Snatch (floor, below knee, above knee)
60%, 65%, 70%, 75%, 80%, max
4 RFT:
50 D/U
10 Deadlift 135/95
5 Power Snatch 135/95
Snatch Pull
100% (of sn) x 3 x 4
3-Position Snatch (floor, below knee, above knee)
60%, 65%, 70%, 75%, 80%, max
4 RFT:
50 D/U
10 Deadlift 135/95
5 Power Snatch 135/95
That’s for Garrett The Gunner!!!!!!!!!! Strength/Skill – Weighted Dips- 15 mins W/U to 5 RM WOD STARTS AT 20 MINS PAST THE HOUR 10 R.F.T. 7 -Wal Balls 20/14 7 – O.H. Walking Lunges 45/25 Plate 7 – Box Jumps 24/20 7 – Burpee Pull-Ups 7 – D/U’s
Strength/Skill – Deadlift 5×2 3 R.F.T. 5 Inverted Burpees to a HSPU 15 Pass Through’s 25 Goblet Squats
Strength: 5MIN EMOM 10-15 Push Ups Partner wod 100 D/U’s (300 singles) 50 Burpees 100 reverse Lunges 53/35 KB 50 seated Twists 20/14 100 KBS 53/35 50 Seated Twists 100 Reverse Lunges 50 Burpees 100 D/U’s While one person works the other holds a plate overhead. 45/25
Strength/Skill – Weighted Pull Ups 3-3-3-2-2-1 Ten rounds for time: 15 Deadlifts, 135#(95#) 15 Push-ups
Master’s Online Qualifier: 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. /95 Chest-to-bar pull-ups 10 min Cap 5MIN REST Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25…
We are running outside so bring a sweat shirt. Walking will be the scale. No rowing!!!!! With a Team Of 3 Complete “Gallant” 1 Mile Run with 2 Med Ball 20/14 60 Burpee Pull Up 800m Run with 2 Med Ball 20/14 30 Burpee Pull Up 400m Run with 2 Med Ball 20/14 15…