Tuesday, 3-29-16
Strength:5X4 weighted Push Ups, Increasing weight
3 Rounds for time of:
400m Row
35 GHD sit-ups/ Weighted Sit Ups 35/25
30 Foot Handstand Walk / 20 Shoulder Taps
25 Chest-to-bar Pull-ups
20 Handstand Push-ups
Strength:5X4 weighted Push Ups, Increasing weight
3 Rounds for time of:
400m Row
35 GHD sit-ups/ Weighted Sit Ups 35/25
30 Foot Handstand Walk / 20 Shoulder Taps
25 Chest-to-bar Pull-ups
20 Handstand Push-ups
Strength/Skill: 10 min EMOM @ 65% of your 1 RM OHS 1 power snatch 2 Snatch push presses 3 OHS 3 rounds for time 10 KBS (53/35#) 20 goblet lunges – TOTAL (53/35#) 30 weighted situps 35/25 Rest 1 minute, then… 20 Russian KBS (53/35#) 20 goblet squats (53/35#) 30 weighted situps 35/25
Strength- Strict Press 5×5 70% WOD- 2 Deadlifts @70% + 200m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 800Run / Rest 1:00 2 Deadlifts + 600m Run / Rest 1:00 2 Deadlifts + 400m Run / Rest 1:00 2…
W.O.D. 21-15-9 Deadlift Overhaed Squat
For time: 225 pound Deadlift, 21 reps 200m sandbag run 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 200m sandbag run 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 200m sandbag run 135 pound Push press, 9 reps Scaling of weight according to strength will be provided
Partner Row AMCAP in 12min Thruster/ Push Press/ Push Jerk/ Split Jerk 7X1 Go as heavy as possible w/o dropping the bar Rest 2min between efforts.
Strength/Skill: 10 min 1 Power Snatch 1 Snatch Push Press 1 OHS 1 Snatch Balance 4 RFT 10 Hang Cleans 135/95 10 Shoulder to Overhead 135/95 200m run