Friday, 12-8-17
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball).
Every time you drop, or rest complete 5 Ball Slams
6 RFT:
8 Floor Presses 155/105
16 KBS 70/53
32 D/U’s
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball).
Every time you drop, or rest complete 5 Ball Slams
6 RFT:
8 Floor Presses 155/105
16 KBS 70/53
32 D/U’s
Strength- 12 min emom: Slow snatch grip deadlift + low hang power snatch Climbing in weight WOD- 12 min amrap 15 burpee 12 wall ball 9 pull up
Strength: Back Squat 75% x3, 80% x3, 85% x2, 90% x1, 95% x1, (95+% x1) x3 WOD: 27-21-15-9 Wall Ball 20/14 Push Press 105/75
For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*
Today Muscle up Paleo will be joining us for a tasting of their paleo meals @ 4,5,& 6 PM classes Strength/Skill – 5×2 High Hang Power Clean 5 RFT 10 OHS 135/95# 50 Lateral Jumps over the bar 10 C2B Pull-ups Rest 1:00 after each round.
Strength – Front Squat 5-5-5-5-5 W.O.D. – 15 Min. AMRAP 10 Ring Dips 20 SDHP 75/55 30 Weighted Sit-ups 45/25
1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…