Thursday, 5-4-17
9AM TODAY!!!
Strength: 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang Squat Clean
Work up to a Heavy Complex
27-21-15-9 reps for time:
Toes to Bar
Overhead Squats (95/65)
9AM TODAY!!!
Strength: 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang Squat Clean
Work up to a Heavy Complex
27-21-15-9 reps for time:
Toes to Bar
Overhead Squats (95/65)
Strength/Skill – Weighted Pull-ups 5×5 Complete in 4 minutes: 30 Steps OH Walking lunge 15 Knees-2-elbows 15 Burpees 10 Thrusters (75#/115#) Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.
No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders
W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65
PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER PARTNER WOD TOMORROW. TEXT YOURSELF A PARTNER
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
Strength: 20 Min Handstand Push up/Walk/Hold PRACTICE Wod: 3RFT: 25 Wall Ball 20/14 25 KBS 70/53 Rest 5 Min 1 Mile Run/2k Row