Tuesday, 8-23-16
Strength
Power Snatch:
70%x2
75%x2
80%x1 X3
9-15-21
Hang Clean 115/85
Wall Balls 20/14
Rest 3 MIN
21-15-9
Burped Box Jumps 24/20
D/U’s X2
Strength
Power Snatch:
70%x2
75%x2
80%x1 X3
9-15-21
Hang Clean 115/85
Wall Balls 20/14
Rest 3 MIN
21-15-9
Burped Box Jumps 24/20
D/U’s X2
Please take note of schedule change: Tuesday and Thursday morning classes are from 6AM to 7AM only. Starting March 15th. Thank you! W.O.D. – For time: 20-18-16-14-12 S.D.H.P. Box Jump 24/20
Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight 3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)
25 min to complete: 4 x 10 Bench Press 4 x10 DB Flys 4 x 8 Neutral Grip DB Bench Press 4 x 20 Banded Tricep Pull Down 4 x 8 Skull Crushers 7 min AMRAP 10 Russian Swings 70/53 12 Alt. Pistols 10 Deadlifts 185/125
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65
7PM Classes start tonight. Warm up: 3RDs at easy pace 1 min wall sit hold 10 Jumping Squats 30 D/U E2MOM for 16 min 4 Back Squats @60-80% 1RM 13min AMRAP 30 KBS 53/35 15 HSPU 30 T2B 15 HSPU
Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us