Strength:
26 Min to complete
5×10 Bicep Curls (10 each Arm)
5×10 Skull Crushers
3 sets of “21’s”
3×10 Dips
14 Min Ladder:
2 Sit-Up
2 Hollow Rock
12 Wall Balls 20/14
4 Sit-Up
4 Hollow Rock
12 Wall Ball
6 Sit-Up
6 Hollow Rock
12 Wall Ball
8 Sit-Up
8 Hollow Rock
12 Wall Ball
10
10…..
Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*
Today’s hours 6,7 and 8AM. Closed tomorrow! Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Hang Power Clean 95/65 40 M/U (40 C2b + 40 Dips) *Each partner must complete 1 rep of each movement*
NO 5AM THIS WEEK! Strength: Snatches: 5×3 TnG increasing weight. Climbing Ladder for 12 Minutes 3 Power Snatches, 3 OHS 6 Power Snatches, 6 OHS 9 Power Snatches, 9 OHS 12 Power Snatches, 12 OHS….. Rx – 135 / 95
3RDs 10 BB OHS 10 BB Hang Power Snatch 10 BB Snatch Grip Deadlifts EMOM x 12 2 Sq. Snatch Build to a heavy double rest 2 EMOM x 4 Snatch Grip deadlift w/2 second pause at knee @90% 1RM Snatch For Reps- 4 Min AMRAP 200 D/U 2:1 AMRAP Burpee rest 2 min 4Min…
Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)
Strength/Skill – Hang Snatch 5 x 2 AMRAP in 5 minutes: 20 Double unders 10 Weighted Sit-ups 25/15 Rest 1 minute AMRAP in 5 minutes: 5 Man makers 10 Box jumps Rest 1 minute AMRAP in 5 minutes: 5 Toes-2-bar 5 Walk-out/Walk-in Push-ups Total Score