Tuesday, 11-14-17
For time:
15-1 Hang Power Clean
*6 Burpees between sets*
*Weights start at 95/65 and incease each round by 10/5*
*30 min Cap*
Skill Work
For time:
15-1 Hang Power Clean
*6 Burpees between sets*
*Weights start at 95/65 and incease each round by 10/5*
*30 min Cap*
Skill Work
2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…
no 5AM class today. Every 1:30 for 6 sets (9min) 3 Tempo FS @ 50-65% 1 RM of FS Tempo = 5 second down, 3 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* 2 RFT: 60 Bar facing Burpee (open standard) 50 Alt….
3RDs 10 Squats :30 Squat Hold 10 KBS 5 Push Up Every 90 seconds (15 Min) 10-1 Back Squat Inceasing Weights every rd. 2RFT: 40 KBS 70/53 30 HR Push Up 20 Goblet Squat 70/53 *100m Pinch grip plate walk (2-25/15), after each rd, starting with it too* *18 min Cap*
Strength/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks 10 minutes on Pistols…. …..then, “Karen” for time: 150 Wall ball shots, 20# (14#)
I need a head count for the BBQ…please sign up. Strength: Hang Snatches 5-4-3-3-2-1 Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!! “The Ryanator” 400m Run 30 Alt DB Squat Snatches 55/35 10 Alt Pistols 400m…
5 Min AMRAP 15 Wall Ball 20/14 5 Power Clean 135/95 3 Overhead Squats 135/95 Rest 3 Min 5 Min AMRAP 50 D/U 15 Cal Row Rest 3 Min 5 Min AMRAP 200m Run 6 Box Jump 30″/24″ 3 Ring M/U Rest 3 Min 5 Min AMRAP 10 KBS 70/53 10 weighted sit ups 35/25