Saturday, 9-22-18
Teams of 3
AMRAP 25:
40 T2B
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)
Teams of 3
AMRAP 25:
40 T2B
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
Strength: Push press 3-3-3-3-3 W.O.D.: On the minute for 15 minutes: 2 power cleans & 10 double unders
5 RFT 2 – Rope climbs Shuttle Sprints 10m 20m 30m 10 Pistols Alternating Legs 20 K.B. Swings 53/35
Strength- 5 sets of: 3 OHS between 60-90% of 1 RM WOD- 1-12 Deadlift 225/155 HSPU
NO 5 OR 6 PM CLASSES – FRIDAY, JANUARY 20 2012 Strength/Skill – Power Clean Four rounds of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps Bar Facing Burpees, 10 reps Rest 90 seconds between each round
3000m Partner Row /partner holds plank Strength: Alternating EMOM for 10:00- 1 Three Position Clean (floor, knee, high hang, into power position)* 10 Dips *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10lbs and complete…