Wednesday, 2-28-18
30 Min EMOM
1- 6 Deadlifts 315/225
2- 12 HSPU 2:1
3- 14 DB Snatch 45/30
4- 20 Air Squats
5- 2 Rope Climbs
30 Min EMOM
1- 6 Deadlifts 315/225
2- 12 HSPU 2:1
3- 14 DB Snatch 45/30
4- 20 Air Squats
5- 2 Rope Climbs
Strength/Skill – Split Jerk 15 mins to find a 1 RM 15 min AMRAP: 4 Clean thrusters (65% of 1RM Thruster) 12 Kettlebell swings (1,5/1 pood) 12 Box jumps (24/20)
“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wallball 20/14 *25min Cap* Work on some Skills after wod (HSPU, D/U, Pull up strength…)
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s
Strict Press: 5X3 @ 70% “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Srtength/Skill – Split Jerk 3-3-3-3-3 W.O.D. – 20 min A.M.R.A.P. 5 Burpee Pull-ups 8 Knees to Elbows 80′ Bear Walk (40 Fwd./40 Bkwd.)