Friday 11-18-16
Skill-
Deficit HSPU/ HSPU/ Strict HSPU…
WOD-
3 RFT:
400m Run
30 Wall Ball 20/14
20 C2B Pull Up
10 Sq. Snatch 135/95
Skill-
Deficit HSPU/ HSPU/ Strict HSPU…
WOD-
3 RFT:
400m Run
30 Wall Ball 20/14
20 C2B Pull Up
10 Sq. Snatch 135/95
NO 5AM CLASS. 6 AND 7AM STILL A GO. HOWEVER CHECK WEBSITE FOR ANY CHANGES IN THE MORNING. AS OF RIGHT NOW EVENING CLASSES ARE CANCELLED. AGAIN CHECK WEBSITE IN THE AFTERNOON SHOULD THAT CHANGE. CHALLENGERS, WE WILL MAKE UP THIS CLASS ATÂ THE END OF THE CHALLENGE. Strength/Skill: Power Snatches 4X 3 min AMRAP…
Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 60%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted Burpees
15 min to complete: 4×8 Heavy Bent Over Rows 4×8 Bent over DB Row 4×15 Banded face pulls 4 x 10 Seated Banded lat pull down 5 Rrds for reps (19 min): 1 min Hollow Rock 1 min AAB Cal 1 min D/U 1 min Rest
Warm up 2 RDs 10 BB Power Clean 10 BB Hang Power Clean 10 Squats 10 KBS Every 90 seconds for 12 min 3 Hang Power Clean start @ 50% power clean 1RM and build With a partner – waterfall style 20 min AMRAP 20/15 Cal Row 15 KBS 53/35 50 D/U 2:1 *partner A…
Strength/Skill – Back Squats Work up to 3RM WOD 5 Rounds for Time of: 10 Back Squats @ 50% of BW 50 Double Unders 10 Walk in/Walk out Push-ups Rest 90 seconds between rounds.
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…