Friday, 12-23-16
Strength:
Death by Farmers Carry 53/35
Hang Power Cleans:
5X3 working up to a heavy triple
AMRAP 9 minutes of:
9 Deadlifts 185/135
9 Push ups
9 Knees-to-elbows
Strength:
Death by Farmers Carry 53/35
Hang Power Cleans:
5X3 working up to a heavy triple
AMRAP 9 minutes of:
9 Deadlifts 185/135
9 Push ups
9 Knees-to-elbows
Strength/Skill – 1 RM 1 1/4 Front Squat Thruster x 5 “Randy” For time: 75 Power Snatch 75# (55#)
Important Membership Change Inforamtion Strength/Skill – Deadlifts 3RM 5 RFT 5 Deadlifts 225/155 20m Bear Walk 200m Run
Strength – Back Squat 3×5 W.O.D 10 rounds for time: 1 Power Clean 155 / 105 lbs 3 Front Squats 155 / 105 lbs 1 Split Jerk 155 / 105 lbs 10 Push-ups
Strength: Weighted Push Ups 6X3 Tababtas KBS 53/35 Floor Presses 95/65 Pull Ups Med Ball Twists 20/14
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.
Katie Burp-eeeeeeing!!! Finishing up yesterday’s 400 rep. partner WOD. We missed some of you. Maybe we will do it again!!! Strength/Skill – Snatch 3 R.F.T. 5 Clusters 95/65 – One Power Clean, Two Overheads (P.P. or P.J.), Two Front Squats. 10 Wall Climbs 100m Run w/ Plate 45/25