Wednesday 7-29-15
August 1st is 31 Heroes @ 9AM.
August 15th is Competition against CossFit Impervious @ 9AM.
“Fran”
21-15-9
Thruster 95/65
Pull Up
Work up to 80% of 1RM push jerk then ..
EMOM for 6 min-
1 Push Jerk + 1 Split Jerk @ 80% (PJ)
August 1st is 31 Heroes @ 9AM.
August 15th is Competition against CossFit Impervious @ 9AM.
“Fran”
21-15-9
Thruster 95/65
Pull Up
Work up to 80% of 1RM push jerk then ..
EMOM for 6 min-
1 Push Jerk + 1 Split Jerk @ 80% (PJ)
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53
Strength/Skill – S.D.H.P. Tabata 1 Alternating – Mountain Climbers & KB Power Snatch Rest 2 mins Tabata 2 Alternating – S.D.H.P.’s & Box Jumps
W.O.D. 21-15-9 Deadlift Overhaed Squat
Teams of 4 30 min AMRAP 25 KBS 15 HSPU 2:1 5 Rope Climb 3:1 *While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155