Tuesday, 10-4-16
NO 5AM CLASS TODAY!!!!
Strength: Bench Press 5X5 @ 75-85%
4 RFT-
20 Weighted sit ups 45/30
15 Weighted Good Mornings 75/45
10 HSPU
5 M/U’s
200m Run
NO 5AM CLASS TODAY!!!!
Strength: Bench Press 5X5 @ 75-85%
4 RFT-
20 Weighted sit ups 45/30
15 Weighted Good Mornings 75/45
10 HSPU
5 M/U’s
200m Run
EMOM X 12 Sets 1-3: 3 Snatches @ 65% Sets 4-6: 3 Snatches @ 70% Sets 7-9: 2 Snatches @75% Sets 10-12: 2 Snatches @80% WOD: 3 Min AMRAP- 5 SDHP 115/85 10 T2B Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 12 Alternating 1 arm KBS 53/35 Rest 2 Min 3…
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB
Strength/Skill -Clean Pull – EMOM (EMOM for 10 minutes: 4 Clean Pulls @ 85-95% 1RM + 3/5 Chest Slap Push Ups) For Time 7 Rounds: 3 Man Makers (25#/45#) 6 Pistols (each side)=12 alernating 9 KB Swings (53#/70#)
HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…
Gymnastics 12 min EMOM 1- 12-15 T2B 2- 12-15 Push Up 3- 10-14 Pistol (15-20 Squat) 4 RFT 10 OHS 95/65 15 Power Clean 20 Deadlift
Strength/Skill – Snatch High Pulls. I understand this week was a lot snatch and snatching assistance exercises. This is a very technical movement as you know. For improvement to take place this is necessary. 12min A.M.R.A.P. 25 D/U’s 10 hang power snatches (95/65) 10 ohs (95/65)