Thursday 6-25-15
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!!
The Other Total
1RM Weighted Pull Up
1RM Bench
1RM OHS
10 Min to establish 1 RM for each movement
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!!
The Other Total
1RM Weighted Pull Up
1RM Bench
1RM OHS
10 Min to establish 1 RM for each movement
EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes
Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups
Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps
3RDs 10 Goblet Squats 10 KBS 200m Run 20 Jump Tucks Back Squat 3×10 @ 80% 1 RM 10 min AMRAP 25 D/U 1 Power Clean 165/115 25 D/U 2 Power Clean 25 D/U 3 Power Clean…. Increase Power Cleans by 1.
STRENGTH/SKILL – 5X3 Low Hang Snatch (3″ off floor) – heaviest possible, rest 60 – 90 sec. Notes: These should be performed UB if possible, but it is not required. -then- For time: 30 Double-Unders 3 Power Cleans @ 155/105# 30 Wall Balls 20/14# 6 Power Cleans @ 155/105# 15 T2B 9 Power Cleans @…
Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*