Friday, 8-18-17
Strength:
Clean(squat) & Split Jerk
1+1@60, 65, 75×3, 80%x2
Fight Gone Bad
3 RD
1 Min Wall Ball
1 Min SDHP 75/55
1 Min Box Jump 20″
1 Min Push Press 75/55
1 Min Cal row
1 Min Rest
Strength:
Clean(squat) & Split Jerk
1+1@60, 65, 75×3, 80%x2
Fight Gone Bad
3 RD
1 Min Wall Ball
1 Min SDHP 75/55
1 Min Box Jump 20″
1 Min Push Press 75/55
1 Min Cal row
1 Min Rest
Strength/Skill – Push Jerk 10 – H.S.P.U.’s 20 – Wall Balls 20/14 30 – Knees to Elbows 40 – Push Jerks 135/95 50 – KB Swings 53/35 60 – Double Unders
Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press
25 Min AMRAP- 10 Push press 115/85 10 KB Swings 70/53 10 Box jumps 24/20
As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes. Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…
Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35