Tuesday, 9-13-16
With a 30 min Running clock
0-15min Fran
20-30min Grace
Fran
21-15-9
Thruster 95 /65
Pull-ups
Grace
30 reps for time
Clean and Jerk 135/95
With a 30 min Running clock
0-15min Fran
20-30min Grace
Fran
21-15-9
Thruster 95 /65
Pull-ups
Grace
30 reps for time
Clean and Jerk 135/95
Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s
Hang Squat Cleans 4×4 @65% 18 min AMRAP 15 Weighted Step Ups 53/35 20/18 12 KB Swings 70/53 9 AAB 6 Muscle Ups
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
TABATA and a half 8 tabata intervals of each with 1 minute rest after each exercise: Burpees Sit ups Push ups Squats KB swings 53/35 *Feel free to wear a vest for burpee/push up/squats or grab some weight for sit ups or swing a heavier KB*
Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…