Saturday, 6-16-18
Warm up:
3rds at east pace
10 Light DB power clean
10 Light DB push Press
5 Pull Up
5 Dip
100m Run
For time:
30-20-10
Power Clean 135/95
15-10-5
Ring MU (20 Pull Up + 20 Dip each rd)
*600m Run after each rd*
25 min cap
Warm up:
3rds at east pace
10 Light DB power clean
10 Light DB push Press
5 Pull Up
5 Dip
100m Run
For time:
30-20-10
Power Clean 135/95
15-10-5
Ring MU (20 Pull Up + 20 Dip each rd)
*600m Run after each rd*
25 min cap
Gym is open….Thank you Nate!!
Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…
Today’s hours are 8 and 9 am only. 3 RDs for max reps 1 min Max Burpee 1 min Max Wall Ball 20/14 1 min Max Jumping Squats 1 min Max Weighted Sit Up 25/15 1 min Max Hang PowerClean 115/85 1 min REST
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….
Strength/Skill -3 RM Hang Power Clean (Nasty girls could be coming) 5 R.F.T. 21 S.D.H.P. 95/65 21 Ring dips
Deadlifts 10 @ 55% 8 @ 65% 8 @ 75% 6 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 Mountain Climbers