Tuesday, 11-27-18
20 min to complete-
3×10 Bicep Curls
3×20 Tricep Pul Downs
3×10 Lat DB Raises
3×12 BB Front Raises
For time
200 D/U 2:1
50 Thrusters 65/45
15 BMU (30 Pull Ups & 15 Dips)
50 Thrusters
200 D/U
*18 min Cap*
20 min to complete-
3×10 Bicep Curls
3×20 Tricep Pul Downs
3×10 Lat DB Raises
3×12 BB Front Raises
For time
200 D/U 2:1
50 Thrusters 65/45
15 BMU (30 Pull Ups & 15 Dips)
50 Thrusters
200 D/U
*18 min Cap*
Strength/Skill – 3 RM Power Clean & Jerk For Time 100 Thrusters 95/65 Every time you drop the barbell – 4 Burpees + 4 Sit-Ups
PARTNER WOD TOMORROW !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – High Bar Back Squat (See Video) 75% of 1RM 5-5-5 3 min. AMRAP x 5 3 TGU’s 53/35 6 Weighted D.B.Step-ups 24/20 Rest 1 min
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – S.D.H.P. 3 rounds of 3min A.M.R.A.P. 10 wallballs 20/14 10 SDHP (95/65) 10 T2B 2…
“Dicko” 3 RFT 29 Push-Ups 6 Hang Power Cleans 110/75 29 AbMat Sit-Ups 6 Push Presses 110/75 29 Pull-Ups 6 Overhead Squats 110/75 29 Kettlebell Swings 53/35
Strength/Skill – 10 min EMOM……3 TnG Power Snatches 135/95 Staircase ABCDE –ABCD-ABC-AB-A A. 4 Curtis Ps (1 Power Cleans, Rack Lunge L, Rack Lunge R, Jerk) – 95/65 B. 8 Box Jump Overs (24/20) C. 12 KB Swings (53#/70#) D. 21 Knees to Elbows E. 25 MB Cleans,,,,WHEW!!! This is gonna be a rough one!!!!!
Every 90sec – 2 Power Snatch + 1 Full snatch @70-80% for 5 Sets 4RFT: 5 – Muscle Ups 10 – Single Arm DB OHS 45/30 15 – GHD Sit Up 200m Run