Monday, 8-20-18
Warm up
2 RDs
10 Air Squat
:30 Squat Hold
10 KBS
10 Banded Squats
12 min to complete:
Back Squats
5×2 @ 80%
3×2 @ 85%
1×2 @ 90%
1×1 92.5%
3RFT:
50 Air Squats
40 KBS 53/35
30/25 Cal Row
*20 min cap*
Warm up
2 RDs
10 Air Squat
:30 Squat Hold
10 KBS
10 Banded Squats
12 min to complete:
Back Squats
5×2 @ 80%
3×2 @ 85%
1×2 @ 90%
1×1 92.5%
3RFT:
50 Air Squats
40 KBS 53/35
30/25 Cal Row
*20 min cap*
PARTNER WOD SATURDAY Strength/Skill – Burgener Skill Transfer For time: 10-9-8-7-6-5-4-3-2-1 reps of hang snatch (Below Knees), 95# (65#) 1-2-3-4-5-6-7-8-9-10 reps of ring dips
Oct. 7th Self Defense Class @7PM Strength/Skill – 8 min EMOM – Even Minute – 10 Medicine Ball Cleans Odd Minute – 5 High Hang Power Cleans 115/85 3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 reps
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
1 Round 50 Back Squat – 93/135 30 Shoulder to Overhead – 93/135 50 Front Squat – 63/95 30 Shoulder to Overhead – 63/95 50 Overhead Squat – 45/75 30 Shoulder to Overhead – 45/75 *Girls doing this WoD Rx’d will set up 5′s on the inside, then 10′s, then 15′s on the outside. Men…
In teams of 2 complete the following 3 RFT 400m Run (Sharing a plate) 45/25 (If you drop it 20 burpee penalty where dropped) 1000m Row (while partner holds a barbell 225/185) 40 Over & Unders
Strength: 21 Min EMOM 1- 3 Back Squats @ 70-80% 1RM 2 -18/12 Cal Row 3 – 15 T2B 10 Min EMOM 3 Push Press + 2 Push Jerk *start at 50% of push press and build* Extra Credit For time: 50 Box Jump Overs 30″/24″ *5 Min Cap*