Strength: Front Squat –
2×5 Empty Bar
2×5 @55%
1×5 @60%
2×3 @65%
2×3 @70%
Push Press + Push Jerk
3 push press +2 Push Jerk
Build to a heavy complex for 10 min
3 RFT-
10 KBS 70/53
12 Slam ball 30/20
150′ 2-DB Oh Walk 45/30
*9 min Cap*
Meant to be an all out sprint
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…
Strength/Skill – Core Work- 4 Rounds 1min Plank Holds 1min Rest ——————– 6 Rounds For Time 5 KB Shoulder To Overhead (Left Arm) 53/35 5 KB Shoulder To Overhead (Right Arm) 53/35 10 Goblet Squats 53/35 20 Double-Unders
Strength/ Skill – Bench Press, Find your 3 RM 6 RFT: 10 Power Snatches, 75# (55#) 10 Bar facing burpees 100m Run
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85
7 min A.M.R.A.P. 7 Burpees on 25lb plate 7 Strict Pull-ups For load: Hang Snatch 2-2-2-2-2 Bench Press 3-3-3 Snatch-grip Deadlift 3-3-3