7PM class starts Wednesday night.
Warm up:
2RDs at easy pace
1min Push Up Plank Hold
5 Push Up
10 Banded Pull Aparts
10 Banded Strict Press
E2MOM for 12 min
6 Bench Press
*Ascending weight throughout sets*
For time:
3RDS
5 BMU (15 Pull Up + 10 Dips)
5 Power Snatches 155/105
3RDS
15 Deadlifts 155/105
30 Squats
3RDS
5 BMU
5 Power Cleans 155/105
*19 min Cap*
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3
For time: 10 Deadlits 275/195 20 Pull-ups 30 Box jumps 24/20 40 Kettlebell swings 53/35 50 Double-unders 40 Kettlebell swings 30 Box jumps 20 Pull-ups 10 Deadlifts Click here to register/donate to 31 Heroes Project
Strength: EMOM X5 Power Cleans 3 @ 70% 3 @ 75% 3 @ 78% 3RM attempt x 2 sets EMOM x 5 Push Presses 3 @70% 3 @75% 3 @ 78% 3 RM attempt X 2 Start the clock and run 200m (short run)…….. 2:00 to get this done at 2mins run…
30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball (20/14lbs @ 10″/8″ target) Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.
I need a head count for the BBQ…please sign up. Strength: Hang Snatches 5-4-3-3-2-1 Ryan will be leaving us for a while….so he created this Wod for us and is doing it at the 4, 5 and 6PM classes!!!! “The Ryanator” 400m Run 30 Alt DB Squat Snatches 55/35 10 Alt Pistols 400m…
I need a BBQ headcount. Warm up: 3rd at an easy pace 12 Walking lunge 100m jog 10 Push Up 10 Air Squats For time- 2 mile run 50 thruster 95/65(1 sec pause at the time at the top of every rep) 30 lateral burpee over bar *30min Cap* Skills with remaining time.