Wednesday, 6-28-17
Strength
3-Position Clean (floor, below knee, above knee) + 1 Jerk
60%, 65%, 70%, 75%, 80%, max
14 Min Amrap
40 Reverse Lunges
30 T2B
20 Push Presses 115/75
Strength
3-Position Clean (floor, below knee, above knee) + 1 Jerk
60%, 65%, 70%, 75%, 80%, max
14 Min Amrap
40 Reverse Lunges
30 T2B
20 Push Presses 115/75
Skill Work 5 RFT: 20 HR Push Up 40 Plank Shoulder Taps 600m Row *22 min Cap*
Catalog company made an error so they are allowing us more time to place orders. If you need another catalog please see me. “Hammer” 5 Rds of: 5 Power Clean 135/95 10 Front Squat 135/95 5 Jerk 135/95 20 Pull Ups *rest 90 seconds between rounds* U.S. Army First Sergeant Michael “Hammer” Bordelon,…
Come watch the open. Heats start at 5:30. So does the wine!!! WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
8 and 9am classes only today 3 RDs for reps – (FGB style) – 1 Min – Med abll Twists 20/14 1 Min – Deadlift 95/65 1 Min – Med ball Clean 20/14 1 Min – DB Snatch 50/35 1 Min – Thruster 95/65 1 Min of rest
Strength-Thrusters – 3-3-3-3 W.O.D. – 3 R.F.T. 200 m Plate Carry 20 Box Jumps 24″ 20 KB Swings 1.5/1.0 20 Thrusters 45/35 40 D.U.’s
WOD 10 Rounds 10 Thrusters M95 W65 10 Ring Push-ups 10 KB Swings M55 W35