Thursday, 10-5-17
Strength:
Push Press+Push Jerk
2 PP & 1 PJ x 7
start @ 60% of Push Press and build
5 RFT –
20 Russian twists 20/14
10 Right arm OH walking lunge 40/25
20 Russian twists
10 Left arm OH walking lunge
Strength:
Push Press+Push Jerk
2 PP & 1 PJ x 7
start @ 60% of Push Press and build
5 RFT –
20 Russian twists 20/14
10 Right arm OH walking lunge 40/25
20 Russian twists
10 Left arm OH walking lunge
For Time- (Just like 12 days…) 1- Deadlift @ 75% of 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Cleans 45/25 4- KB Snatch 53/35 5- med ball twists 20/14 6- HR Push Ups 7- Strict Pull Ups 8- Weighted sit Ups 45/25 90 D/U’s 1000m ROW
Strength: Bench Press 6X3 24 min EMOM Min 1- 10-20 Push Ups Min 2- 15-20 KBS 53-35 Min 3- 20-30 Good Mornings Min 4- 30-40 Med Ball twists
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 20m Handstand Walks….can’t do it? Get a partner to walk with you. Handstand wall walks Handstand holds 5.R.F.T. 2 Rope Ascents 6 Renegade Rows 10 D.B. Thrusters
Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges
5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest
For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…