Friday, 10-26-17
15 min alt EMOM
1- 12 Ring Row
2- 15 BB Good Mornings
3- 4 DB Single Arm Hang Clean & Jerk (each arm)
Tabata
:20 on/ :10 off x8
Floor Press 95/65
SDHP 95/65
Thruster 95/65
Push Press 95/65
rest 1 min between tabata
15 min alt EMOM
1- 12 Ring Row
2- 15 BB Good Mornings
3- 4 DB Single Arm Hang Clean & Jerk (each arm)
Tabata
:20 on/ :10 off x8
Floor Press 95/65
SDHP 95/65
Thruster 95/65
Push Press 95/65
rest 1 min between tabata
20 min A.M.R.A.P. 2 – G.2.O (80% of 1 RM) 4 – Front Squats (Same weight) 6 – C.2.B 8 – Broad jumps 200m Fast Jog
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps
For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate) Skill Work: M/U, HSPU, D/U’s…..
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*