Friday, 10-7-16
Strength:
Power Clean and Jerk
Work up to a heavy triple.
For time:
500m row
Immediately into…
9-15-21 reps of:
Squat Clean 135/95
Chest-to-bar Pull-up
Wall Balls 20/14
Strength:
Power Clean and Jerk
Work up to a heavy triple.
For time:
500m row
Immediately into…
9-15-21 reps of:
Squat Clean 135/95
Chest-to-bar Pull-up
Wall Balls 20/14
12 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 4 RFT 400m Run 30 Wall Balls 20/14 *18 min Cap*
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
5 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 155-lb. deadlift, 12 reps 155-lb. hang power clean, 9 reps 155-lb. push jerk, 6 reps
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats
25 min to complete 4×10 Bench Press 4×12 DB Flys 4×15 BandedTricep Pull down 4×12 Dips 4×8 French Press 7 min AMRAP 5 Deadlifts 185/125 10 HR Push Up 15 Alt. DB Snatch 50/35