Tuesday, 2-6-18
12-9-6
Hang Sq. Clean 165/115
Bar Muscle Up (c2b Pull up + dips)
*10 min Cap*
Every :20 for 6 min
2 Power Snatch @55-60% 1RM Power Snatch
rest 2 min
10min EMOM
1- 20 Hollow Rocks
2- 10 Barbell Jumping Lunges
12-9-6
Hang Sq. Clean 165/115
Bar Muscle Up (c2b Pull up + dips)
*10 min Cap*
Every :20 for 6 min
2 Power Snatch @55-60% 1RM Power Snatch
rest 2 min
10min EMOM
1- 20 Hollow Rocks
2- 10 Barbell Jumping Lunges
Don’t forget 18.2 starts at 6pm. Family and friends welcome. BYO Beverage of choice..:) I have wine!! WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a….
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
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…
Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…
Partner WOD: For time – 21 Cal Row 21 Thruster 95/65 then… 21 Thruster 21 Cal Row (Partner A goes first completes the cal row then thruster and rests while partner B completes cal row and thrusters. Once partner B is done with cal row thruster partner A starts Thruster cal row…) *10 Min time…