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
Strength/Skill – Power Snatch- 15 mins to find your 1 RM 3 R.F.T. 30 Shoulder to Overhead 115/75 15 Toes 2 Bar Matt Pirozzi 5:21
Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…
8 and 9 am Tuesday. Closed Wednesday OHS 5×5 15 Min AMRAP 90 D/U’s 3 Rope Climbs 30 Power Snatches 75/55
Strength/Skill – Power Snatch 75% x2 x3, Snatch Balance 80% x2 x3 10,9,8….3,2,1 Chest to Bar Pull Up Box Jump 30″/24″ T2B
For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…
No 5AM class today! Strength: 3×5 Push Press (Build to a heavy 5) 5×3 Split jerk( Starting with last weight for PP. Build to heavy 3) WOD: “Randy” 75 Power Snatches 75/55