Friday, 4-22-16
Strength: Push press 5X5 at 70% of 1RM
3RFT
Row 500m/ run 400m
50 Back Extensions/ Good Mornings 45/35
40 Sit-ups
30 Wall Balls 20/14
Strength: Push press 5X5 at 70% of 1RM
3RFT
Row 500m/ run 400m
50 Back Extensions/ Good Mornings 45/35
40 Sit-ups
30 Wall Balls 20/14
Strength: Cleans: work up to a heavy triple….and yes!!!! 3 rounds for time of: Max calorie row in 60 seconds 50-lb. Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10…
Single Leg RDL’s 4×8 Each Leg (Use a KB, 10-12 min to complete) 19.3 WODAPALOOZA Qualifier “DT” Ladder Ever 4 min Complete 3 rds of: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *weights go up each 4 min* Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/130 Rd 5- 205/145 (AMRAP…
Strength/Skill – Snatch Pulls 3-3-3-3-3 60% Beginner 70% Int. 80% Adv. 15 Minute AMRAP 1 Wall climb 3 Inverted burpees 5 H.P. Snatches 95/65 7 Air Squats
Back Squat 5×5 @ 60% It should be towards the lighter side. 5 RFT – 4 Sq. Clean 185/135 3 Push Jerks 185/135 2 Rope Climbs 2:1 *13 min Cap*
For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes