Thursday, 3-2-17
You win Phil….9AM today!!!
Death by shuttle run
Strict Press 3-3-3-3-3 reps
Push Press 2-2-2-2-2 reps
Push Jerk 1-1-1-1-1 reps
Cleans 1-1-1-1-1
You win Phil….9AM today!!!
Death by shuttle run
Strict Press 3-3-3-3-3 reps
Push Press 2-2-2-2-2 reps
Push Jerk 1-1-1-1-1 reps
Cleans 1-1-1-1-1
Skill – Review the WOD WOD With a partner, complete: 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run
8 min. E.M.O.M. – Even Minute – 2 rope climbs Odd Minute – 4 wall walks EMOM starts @ 10 mins past hour 15 min.A.M.R.A.P. 5 – Man Makers 10 – Hang Power Cleans 15 – Air Squats AMRAP starts @ 25 mins past hour Strength/Skill – 5 x 3 Bench Press Strenght/Skill starts at…
Strength Work up to a heavy triple power snatch You pick : Cindy (20 Min AMRAP) 5 Pull up 10 Push Up 15 Air Squats OR… Mary (20 Min AMRAP) 5 Handstand push-ups 10 1-legged squats 15 Pull-ups
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpee Weighted Sit-up 45/25 *Begin each round w/100m run* Snatch 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Weighted Lunges 4X16 Front Rack, Back Rack or Overhead Part 1: In partners: Find a Heavy 5rep Clean and Jerk Part 2: 5min AMRAP Clean and Jerk (use the load above) Rest 2 min 5min AMRAP Clean and Jerk (50% of that load) * Each person can perform no more than 5 reps in a…
“Zeus” 3 RFT: 30 Wall Ball 20/14 30 Sumo Deadlift High-Pull 75/55 30 Box Jump 20/18 30 Push Presses 75/55 30 Cal Row 30 Push-Ups 10 Back Squats (Bodyweight) *Take the back squats from a rack*