Friday, 9-1-17
Strength: Snatches
7×1 @75%
Light weight and fast
Power Clean + Split Jerk
1+1 @ 75, 80%
1+1 @ 85% X3
“Heavy Diane”
21-15-9
Deadlift 275/185
HSPU
Strength: Snatches
7×1 @75%
Light weight and fast
Power Clean + Split Jerk
1+1 @ 75, 80%
1+1 @ 85% X3
“Heavy Diane”
21-15-9
Deadlift 275/185
HSPU
Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*
Our very first WOD on our website 9 years ago Complete as many rounds as possible in 12 minutes of: 35 pound dumbbell Thruster, 9 reps 15 ft Rope Climb, 1 ascent *BRING SHIN PROTECTION* Every 90 sec x 8 3 Sumo Deadlifts
For time: 30 calorie row 30 box jump overs, 24/20 inch 30 deadlifts, 180/120 lb. 30 wall-ball shots, 20/14-lb. ball 30 ring dips 30 wall-ball shots, 20/14-lb. ball 30 deadlifts, 180/120 lb. 30 box jump overs, 24/20 inch 30 calorie row….
We will be going outside. Please bring proper attire. Skill – OH Squat Warm up – 10 Burgeners (P.V.C.) with an overhaed squat after each rep CFK W.O.D. – “Nancy” 5 R.F.T: 400m run 15 overhead squats 95lbs.
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols