Saturday, 9-15-18
5 RFT
25 HR Push Up
50′ Bear Crawl
25 Hang Power Snatch 75/55
50′ Bear Crawl
25 Back Squat 75/55
50′ Bear Crawl
5 RFT
25 HR Push Up
50′ Bear Crawl
25 Hang Power Snatch 75/55
50′ Bear Crawl
25 Back Squat 75/55
50′ Bear Crawl
Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like. 4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20
10 min AMRAP 15 Thrusters 45/35 5 Bar/Ring M/U’s 15 Thrusters 75/55 5 M/U’s 15 Thrusters 95/75 5 M/U’s……115/95, 135/105, 155/115 Rest 5 Min 3 Min AMRAP Snatches 135/95
Strength/Skill -Deadlift 10 Deadlifts, 275#/185# 1 Legless rope climb 8 Deadlifts, 275#/185# 1 Legless rope climb 6 Deadlifts, 275#/185# 1 Legless rope climb 4 Deadlifts, 275#/185# 1 Legless rope climb 2 Deadlifts, 275#/185# 1 Legless rope climb The legless rope climb starts from a seated position on the floor.
Stretch class with Doug today at 8am 20 min to complete: 3×12 Bench Press 3×10 DB Flys 3×15 French Press 3×25 Bench Dips 4×6 Tempo Push Up Tempo= Up pos, 5 second down, no pause at bottom, explode up For time: 50 Thrusters 135/95 *EMOM 25 D/U 3:1*
Strength: Deadlift 10@50% 10@55% 8@60% 8@65% 6@70% of 1RM For time: 150-120-90-60-30 D/U 50-40-30-20-10 Med Ball Clean 20/14
Box squats 7×3 ascending weight 7 min amrap 12 DB snatch 45/30 9 alt. pistol 6 c2b Rest 3 min 7 min amrap 6 DB snatch 45/30 9 alt. pistol 12 c2b