Tuesday, 4-18-17
Strength:
Bench Press: 5X2
Partner Wod
800m Run (100 meters at a time)
80 Calorie Row
80 Box Jumps (24/20)
50 Clean and Jerks (135/95)
10 Rope Climbs
One person works while the other rests.
Strength:
Bench Press: 5X2
Partner Wod
800m Run (100 meters at a time)
80 Calorie Row
80 Box Jumps (24/20)
50 Clean and Jerks (135/95)
10 Rope Climbs
One person works while the other rests.
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…
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill – C & J 5 x 1 EMOM for 28 minutes: Minute 1: 5 Clean and Jerks Minute 2: 6-9 Pull Ups Minute 3: 15-30 Double Unders Minute 4: 12-15 Sit Ups Repeat for a total of 7 rounds.
12 min EMOM 8 weighted lunges 8 floor presses Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
SEE……Alot of exercise creates a great endorphin flow!!!! Look how happy Krista is. Strength/Skill – O.H. Squats 5-5-5-5 15 min A.M.R.A.P. 3- Snatch Grip Deadlifts 95/65 3- Hang Power Snatch 3- O.H Squats 30- Walking Lunges 50- Double Unders
Holiday schedule: July 4th and 5th : 7,8,9 am only! 5 RFT: 14/10 Cal Row 21 T2B 28 DB Snatch 50/35 *25min Cap*
For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*