Thursday, 9-7-17

Warm up: 2Rds at easy pace 200m Run 5 Push Up 10 Walking Lunge 10 Squats 12 Min EMOM Min 1: 12-15 Wall Balls 20/14 Min 2: 14 Single Arm Overhead walking lunge Min 3- 15 KBS 22 Min AMRAP 50 Sit Up 50 HR Push Up 50 DB Snatch 50/35 50 Box Jumps 24″/20″…

  Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight   3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)

Strength: EMOM 3 Snatches Start at 50% and add 10lbs every min until failure. 12 min cap Tabatas: Reverse lunges C2B Pull Ups D/U’s Ring Push Ups

Strength/Skill – Strength Bench Press 3 RM 20 min AMRAP Sand Bag Run 200m 40/20 5 Inverted Burpees 10 S.D.H.P.’s 95/65

W/U – 3 rounds 10 – Squat thrusts 15′ – Bear Crawl 20 – Hollow Rocks Hollow Rocks Demo….. Skill – Handstand holds 5 x 30 Applying Hollow Rocks to Handstands…Handstand Technique W.O.D. “Jumping Fran” 21-15-9 Thrusters Pull-ups (Don’t worry, you will be stronger from Monday’s weighted P/U’s) Double Unders

Complete as many rounds as possible in 20 minutes of: Clean & Jerk 6 reps (225/185)( 185/135) 10 Burpee-Box Jump-Jumping pull-ups 15 GHD Sit-ups Run 200 meters