Saturday, 8-25-18
For time:
200m Run
100 D/U
50 Deadlifts 115/85
25 Burpee Bar M/U (Burpee C2b/pull up)
50 Deadlifts
100 D/U
200m Run
*40 min cap*
For time:
200m Run
100 D/U
50 Deadlifts 115/85
25 Burpee Bar M/U (Burpee C2b/pull up)
50 Deadlifts
100 D/U
200m Run
*40 min cap*
Warm up: 3 RDs at easy pace 5 Ring Rows 10 Sit Ups 10 Lunges 30 D/U 10 RFT: 5 Strict Pull Ups 10 DB Movement 70/50 15 GHD (weighted sit up 25/15) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench…
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5 WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35)
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
We now have Paleo Kits for sale. Skill/Strength 5 sets of: 30 second L-sit followed by 5 ring dips WOD 4 Wall Climbs 10 KB Swings 2/1.5 14 Ball slams 20/14 18 Box Jumps24/20 -15 second L-sit 5 Wall Climbs 20 KB Swings (2/1.5) 28 Ball slams 36 Box Jumps -15 Second L-sit 6 Wall…
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
4x Pause Front squat + Front Squat *2 Sec pause* starting at 75% and increasing. For Reps: (let clock run to 17 min) 3 Min AMRAP- 3 Power Snatch 75/45 25 D/U Rest 90 Seconds 4 Min AMRAP- 3 Power Snatch 95/65 50 D/U Rest 90 Seconds 2 rds – 3 Power Snatch 115/85 75…