wednesday 9-9-15
20 Min AMRAP
5 C2B
7 T2B
9 Dips
30 D/U
*Scale as needed*
Back Squat
3×10 @ 62.5%
20 Min AMRAP
5 C2B
7 T2B
9 Dips
30 D/U
*Scale as needed*
Back Squat
3×10 @ 62.5%
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s
Closed Easter Sunday!!! 25 Kettlebell Swings 70/53# 50 Sit-ups 100 Double-unders 20 Kettlebell Swings 40 Sit-ups 80 Double-unders 15 Kettlebell Swings 30 Sit-ups 60 Double-unders 10 Kettlebell Swings 20 Sit-ups 40 Double-unders 5 Kettlebell Swings 10 Sit-ups 20 Double-unders
Important Membership Change Inforamtion Strength/Skill – O.H. Squat – Build to a heavy 3 RM 3 RFT – RX 5 RFT – No RX 5 – O.H. Squats 155/105 10 – C2B Pull-ups 15 – Burpee Box Jumps
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS Strength/Skill – Thrusters 15 min. AMRAP 5 Thrusters 115/75 15 KB Swings 53/35 20 D/U’s
For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*
5 min AMRAP 7 Thrusters 95/65 7 Box Jumps REST 5 min 5min AMRAP 5 Deadlifts 225/155 5 HSPU’s 5 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s 5min REST 5 min AMRAP 10 Cal Row 5 Burpess over rower 5 min REST