Wednesday, 9-6-17
Do not leave any valuables in your car!!!
12 Min EMOM
Even- 3 TNG Power Snatches 70-75% 1RM
Odd- 5-12 Strict Pull ups
15Min AMRAP
50 Goblet Squats 53/35
40 HR Push Ups
30 Cal Row
20 T2B
10 Power Cleans 185/135
Do not leave any valuables in your car!!!
12 Min EMOM
Even- 3 TNG Power Snatches 70-75% 1RM
Odd- 5-12 Strict Pull ups
15Min AMRAP
50 Goblet Squats 53/35
40 HR Push Ups
30 Cal Row
20 T2B
10 Power Cleans 185/135
Strength/Skill – 3 Position Power Snatch Above Knee, Below Knee, Floor – 65%, 70%, 75% On the minute for 16 minutes: Even minutes: 4 Back squats 185/135 Odd minutes: 1 Rope climb
Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets
In a 3 person team complete 6 RFT- 10 single arm DB OHS 50/35 (5 each arm) 20 HSPU 2:1 30 DB Deadlifts 50/35 40/30 Cal Row *1 person works at a time* **2 KB’s 53/35 must be held during the wod while one person works. 1 person may hold both KB’s if wanted**
Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
Strength/Skill – Snatch Balance For time complete: 30-20-10 Toes-2-Bar Burpees KB Power Snatches (53)(40)
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)