Friday, 12-28-18
Deadlifts
4×10 @ 40-60% of 1RM
3 RFT –
20 DB Hang C&J 50/35
15 DB Deadlifts 50/35
10 Bar Muscle Up ( 10 Pull Up + 10 Dip)
*18 min Cap*
Deadlifts
4×10 @ 40-60% of 1RM
3 RFT –
20 DB Hang C&J 50/35
15 DB Deadlifts 50/35
10 Bar Muscle Up ( 10 Pull Up + 10 Dip)
*18 min Cap*
DEVIL OF RAMADI V2 4 RFT w/partner: 8 Man Makers 50/35 / Plank Hold 20 Deadlifts 275/205 / Wall Sit 24 One-Arm Dumbbell Thrusters 50/35 / Scissor Kicks Cash out: 500 D/U With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not…
Roxanne 15 min to complete 6×8 DB Bench Press You choose weights For time – 50 DB Deadlifts 50/35 25 HSPU 2:1 30/25 Cal Row 40 DB Deadlifts 20 HSPU 2:1 30/25 Cal Row 30 DB Deadlifts 15 HSPU 2:1 30/25 Cal Row *20min Cap*
W.O.D. – For Time : 21 Deadlifts (225/155) Run 400m 18 Deadlifts Run 400m 15 Deadlifts Run 400m 12 Deadlifts Run 400m *20 minute time limit Scaling options for all ability levels will be provided by your coach. Click and read the following article…. ….We have been fed a pyramid built of processed food bricks!!!!!…
Strength/Skill – Hang Power Snatch 65% x 2 x 3 70% x 3 75% x 2 x 3 5 – T.G.U’s 53/35 10 – D.B. Squat Cleans 15 – Power Snatches 115/75 20 – Toes through rings 25 – Box Jumps 24/20 300m – Run 25 – Box Jumps 24/20 20 – Toes through rings…
6 Min AMRAP- 10 t2b 5 OHS 115/85 Rest 3 Min For Time: 800m Run 60 KBS 53/35 50 Sit up 40 Burpee Box Jump Overs 30 Power Clean 115/85 20 HSPU 800m Run
WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.