Tribal Games June 24th. I will be ordering tickets..$37.50.
Strength:
EMOM X 8
2 Squat Snatches
Snatch Deadlift + Below the knee + above the knee
Sets 1-3 @ 65-70% of 1RM Squat Snatch
Sets 4-7 @ 75-80% of 1RM Squat Snatch
10 min Emom
Even:10-15 pull ups
Odd: 9-12 Floor Presses
7 min AMRAP Ladder
1 HSPU
2 Pistols
10 D/U’s / scale tuck jumps
2 HSPU’s
4 Pistols
20 D/U’s….
NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs
Strength/Skill – O.H. Squat 5 x 5 Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating Left and Right 7 muscle-ups (Pull-ups/Dips 3:1) 175-lb. hang power cleans, 10 reps
EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Snatch High Pull AND Snatch Balance…SO …..Strength starts @ :10 minutes past the hour. WARM-UP IS SHORT & INTENSE WOD STARTS @ :45 MINS PAST THE HOUR WOD 12 min AMRAP 5…
150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s
Strength: 3 Position Snatch Pocket, Knee, floor X 6 5 rounds, each for time, of: 20 chest-to-bar pull-ups 30 wall-ball shots, 20-lb. ball 40 push-ups Rest precisely 2 minutes between each round.