Wednesday, 8-25-17
15 min EMOM-
1- 12 Dips
2- 12 Push Up
3- 4 TGU 25/10
15 min AMRAP
6 DB Clean & Jerk 40/25
9 Alt. DB Snatch 40/25
12 Reverse Lunges
15 min EMOM-
1- 12 Dips
2- 12 Push Up
3- 4 TGU 25/10
15 min AMRAP
6 DB Clean & Jerk 40/25
9 Alt. DB Snatch 40/25
12 Reverse Lunges
Strength: Front Squat 4X6 @ 70% 20 minute AMRAP 25 wall balls (20/14#) 25 D.U.s 25 box jumps (24/20″) 25 K2E 25 pull-ups 25 jump over the bar 25 cleans (135/95#)
5×5 Weighted Push up For time: 60 Toes to bar 50 Overhead squats (95/65lbs) 40 Box jump overs (24”/20”box) 30 Thrusters, (95/65 lbs) 20 Power cleans (95/65 lbs) 10 Burpee muscle-ups *25 Min Cap*
July 4th 8,9,am classes WOD With a partner, complete: 400m run 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run 1 person…
3RFT 30 D/U’s 10 Power Cleans 135/95 rest 1 min 3RFT 20 Push Ups 10 Front Squats 135/95 rest 1 min 3RFT 20 Deadlifts 135/95 10 Push Presses 135/95 Score equals total time for all three WODS including one minute rest.
Happy Filthy Fifty Years Frank Curto For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
GREAT ARTICLE ON BREATHING The importance of breathing through your nose Should I breath through my mouth or my nose? I’m confused? The Importance of Breathing Through Your Nose Except for emergencies, our breathing was designed to take place mainly through our nose. When we breathe through our nose, the hairs that line our nostrils…