Monday, 1-9-17
Strength:
Deadlifts
6X5 @ 70%
30 Thrusters (95/65)
90 Double-Unders
20 Thrusters
60 Double-Unders
10 Thrusters
30 Double-Unders
Strength:
Deadlifts
6X5 @ 70%
30 Thrusters (95/65)
90 Double-Unders
20 Thrusters
60 Double-Unders
10 Thrusters
30 Double-Unders
Strength: Every :20 for 5 min 2 Power Snatch @50% of 1 RM Power Snatch 5 RFT 15 Burpee Over Bar 10 Deadlifts 315/225 3 Rope climb *20 min CAP*
W.O.D. 8 min AMRAP 10 wall balls (20/14) 10 Knees 2 Elbows Rest 2 min 8 min AMRAP 1 rope climb (3 to 1 ascents) 30 double unders (3 to 1) Rest 2 min. 8 min. AMRAP 10 Goblet Squats(55/35) 10 Goblet Lunges Score total rounds.
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
STRENGTH: C&J 5-5-4-4-3-3-2-1 8RFT 3 POWER CLEANS 185#/125# 6 WALL BALLS 20/14 9 BOX JUMPS 24″/20″
Strength/Skill – Death by 10m. See if you can beat Steve Collins’ 12 Only thing is he did it in sand!!! “Team DT” 5 rounds for time of: 12 Dead Lifts, 185/135 9 Hang Power Cleans, 185/135 6 Push Jerks, 185/135 One athlete completes all of the Deads, HPC and Jerks, then passes off to…
NO 5AM CLASSES EXT WEEK. THERE WILL BE A 9AM CLASS TODAY!!! Strength: Every 90 sec for 6 sets 1 Shoulder Press 115/75 3 Push Press 115/75 5 Push Jerks 115/75 15 min AMRAP 1 wall Climb 100′ Shuttle Run 20 KBS 53/35