Wednesday, 9-14-16
Bench Press
6X3 Increasing weight
Karen
150 Wall Balls 20/14 for time
Bench Press
6X3 Increasing weight
Karen
150 Wall Balls 20/14 for time
Warm up: 2rds at easy pace 7 BB Power Snatch 7 BB Deadlifts 5 t2b 5 Burpee with a partner 0:00- 20:00 AMRAP 30 Power Snatch 75/55 15 HSPU 30 Deadlift 75/55 rest 5 min 25:00-38:00 AMRAP 25 OHS 95/65 20 T2B 15 Burpee to plate 200′ 2-KB Farmers Carry 53/35
Strength: Deadlift 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 2 @ 90% -Partner WOD- AMRAP 20: Partner 1: 500m Row Partner 2: AMRAP: 12 OH Plate Lunges 12 Box Jumps 12 Pull Ups * Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with…
2RDs 10 Reverse Hypers 30 D/U 10 BB Deadlifts 30 Min to complete 3×10 Bicep Curl 3×15 Banded Tricep Pull Down 3 sets of 21’s 3×20 BB Unbroken Strict Press 3×20 two legged Glute Bridge w/1sec pasue at top 3×12 BB Good Morning 7 Min AMRAP 15 Deadlifts 155/105 35 D/U 2:1
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps
Deadlifts 6×3 %75% 55/40 AAB 55 Deadlifts 50% of 1RM 55 Pullups 55 Wall Balls 20/14 55 DB Snatches
Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)