Tuesday, 7-12-16
Strength:
5min EMOM
3 Power Snatches @ 75%
5min EMOM
4 OHS @ 65% of Snatch
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Thruster 115/85
Floor Press 115/85
Cal Row
Strength:
5min EMOM
3 Power Snatches @ 75%
5min EMOM
4 OHS @ 65% of Snatch
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Thruster 115/85
Floor Press 115/85
Cal Row
Strength: Every 30 sec for 8 min: 1 Hang Squat Snatch @ 70-80% Front Squats: 3X5 @ 70-75% Every 3 min for 15 min (5sets) 50 D/Us 12 Thrusters 115/85 95/65 9 Burpees over the bar Rest until next interval
For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30
THE GRINCH 25 Jumping squats 25 Burpees over BB 10 Deadlifts (315/225) 25 Jumping Squats 25 Burpess 10 Deadlifts 25 Jumping squats 25 Burpees 10 Deadlifts
Money is due on all pre-orders! Strength- Bench Press 10×3 Ascending weight each set (not a max set of 3) Weighted Pull Ups 6×4 Ascending weight each set (not a max set of 4) WOD- Death by… 20′ Farmer Carry 53/35 *If you drop the KB at the end of each set its a penalty…
30 Back squats 135/95 20 Pull-ups 10 Snatches 135/95 30 Front squats 115/75 20 Pull-ups 10 Snatches 115/75 30 Overhead squats 95/45# 20 Pull-ups 10 Snatches 95/45# EMOM stop and do 2 Man Maker 35/25
Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)