Saturday, 10-22-16
5 ROUNDS
5 HSPU’s
10 C2B Pull Ups
15 DB Snatches 55/35
20 Front Rack Lunges 95#/65#
400 M RUN
5 ROUNDS
5 HSPU’s
10 C2B Pull Ups
15 DB Snatches 55/35
20 Front Rack Lunges 95#/65#
400 M RUN
Warm up:3 three rounds: 3 pull-ups,7 burpees, row 250 meters, Burgener. W.O.D Seven rounds for time of: 5 Handstand push-ups 185 lb Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
Please bring in your own sweat towels. Every 1:30 for 6 sets 2 Behind the neck push press +1 Snatch Balance For Time: 30 C2B 400m Run 15 OHS 135/95 800m Run 15 OHS 400m Run 30 C2B *16 min Cap*
Murph is coming!!!! partner wod 30 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 100m run between sets 1 person works at a time. Run is done together. Skill work today!!!
“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wallball 20/14 *25min Cap* Work on some Skills after wod (HSPU, D/U, Pull up strength…)