Tuesday, 12-26-17
Strength: Back Squats
9×3 @ 60-82.5% 1RM
20 min AMRAP
5 c2b
7 t2b
9 Dips
30 D/U
Strength: Back Squats
9×3 @ 60-82.5% 1RM
20 min AMRAP
5 c2b
7 t2b
9 Dips
30 D/U
Strength: Back Squat 6 min EMOM 3 @ 70% 10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)
We are open this afternoon!! 12 min to complete 4×4 Weighted Pull Ups 4×4 Weighted Dips 0:00 – 5:00 Buy in – 100 D/U ..then.. AMRAP 12 OHS 95/65 8 Box Jump Overs 24″/20″ 5:00 – 8:00 rest 8:00 – 13:00 Buy in – 100 D/U …then.. 8 OHS 115/85 8 Box Jump…
Strength – Deadlift 5-5-5-5-5 W.O.D. – 2 rounds for time: 100 Air Squats 20 Push Jerks (135/95 125/85 115/75) For 15 mins, (ON THE CLOCK) work on your weakness. We will start together.
5 Min EMOM 8 Strict Press *Stay light* For time- 100′ Single Arm OH Walking Lunges 50/35 80 KBS 53/35 70 DB Snatch 50/35 60 T2B 50 Pull Up 400m Run *25 min*
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS