Monday, 9-17-18
12 Min EMOM
Min 1- 50 D/U
Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights)
3 RFT
50 Squats
40 Sit Up
30 DB Snatch 50/35
20 Push Up
*20min Cap*
12 Min EMOM
Min 1- 50 D/U
Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights)
3 RFT
50 Squats
40 Sit Up
30 DB Snatch 50/35
20 Push Up
*20min Cap*
I need a BBQ headcount. Warm up: 3rd at an easy pace 12 Walking lunge 100m jog 10 Push Up 10 Air Squats For time- 2 mile run 50 thruster 95/65(1 sec pause at the time at the top of every rep) 30 lateral burpee over bar *30min Cap* Skills with remaining time.
For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW
Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6 min EMOM Even- 4 Split Squat w/DB’s (each leg) Odd- 10 Alt DB snatch Loredo 6 RFT: 24 Air Squats 24 push ups 24 walking lunge 400m Run *35min cap* U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…
NO 8AM CLASS 100 Wall Balls……but….. On the even minute 5 – Burpees On The odd minute 5 – Box Jumps
Strength: Power Clean + 2 Hang Power Clean + 3 Front Squat build to heavy complex over 6 set 5×8 DB Bench Press 8 Min AMRAP 35 D/U 10 DB Power Cleans 45/30
25 C&J 135/95 35 T2B 45 Wall Balls 20/14 55 Box Jumps 24/20 45 Wall Balls 20/14 35 T2B 25 C&J 135/95