WOD:
For Reps-
0:00-3:00
2rds Cindy(5 Pull Up
10 Push Up
15 Squats)
3:00-4:00
Power Snatch 135/95
4:00-7:00
2rds Cindy
7:00-9:00
Power Snatch
9:00-12:00
2rds Cindy
12:00-15:00
Power Snatch
Strength:
3×10 Strict t2b
3×10 HR push up
3×10 GHD sit up
*Scale as needed*
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups
1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…
Strength/Skill – 1 RM 1 1/4 Front Squat Thruster x 5 “Randy” For time: 75 Power Snatch 75# (55#)
Strength/Skill – Snatch Grip Deadlift find your 3RM 21-15-9 Reps for time: Front Squats (185/133) Ring Dips
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM 6 RFT 200m run 12 Box Jumps 24/20 10 Power…
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…