For Reps:
5 Min AMRAP
4 HSPU
8 KBS 53/35
12 GHD/ Weighted S/U 40/25…weight stays attached to collar bone.
*Rest 2 Min*
5 Min AMRAP
4 KBS
8 GHD/Weighted S/U
12 HSPU
*Rest 2 Min*
5Min AMRAP
4 GHD/Weighted S/U
8 HSPU
12 KBS
*EACH AMRAP SCORED SEPARATE*
SKILL WORK AFTER
D/U, Pistols
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!! 15 Min AMRAP: 12 Box Jumps 24’/20′ 9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar) 6 Burpee Bench Press: 3 x 8 same weight across *Scale as needed*
Strength/Skill – Squat Clean Find your 1RM As many rounds as possible in 15 minutes: 10 Power cleans, 135/95 15m Handstand walk – don’t worry we have a scale!!
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
Power Snatch + Sq. Snatch – 2+2 x 5 @60-75% 1RM PS (Drop between each rep. Perfect set up before lifts) 10-1-10 Burpee to plate Weighted Sit Up 45/30
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% [email protected]% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Deadlifts 3-3-3-3-3 “Helen” Three rounds for time: Run 400 meters 21 K.B. Swings 53/35 12 Pull-ups