Don’t forget to place your gear order. Sale ends Saturday.
10 min EMOM
3 OHS
*Work up in weight*
rest 2 min
10 min EMOM
1 Snatch Grip Deadlift + 1 Hang Power Sntach + 1 Power Snatch + 1 Sq. Snatch
*Build to a moderate weight, not a max*
“Diane”
21-15-9
Deadlift 225/155
HSPU 2:1
*8 min Cap*
Strength: Snatches (squat) 3@60% 3@65% 2@70% 2@75% 2@80% *not TnG, reset every rep* 16 Min AMRAP 3 Rope Climb 5 Thrusters 135/95 7 Power Cleans 135/95 15 Cal Row
Strength/Skill -Back Squat 5-5-5-3-3-2. 2 Reps should be 95% of 1 RM 21 – 15 – 9 Overhead Squats 95/65 Burpees
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s On a 4 minute clock complete: 20 T2B 20 Burpees Max Box Jumps 30/24 in remaining time Rest 2 minutes On a 4 minute clock…
Bring Socks 12 min AMRAP 1 C&J 165/105 5 Burpees 1 Rope Climb (BRING SOCKS) Rest one min. Tabata Box Jumps 24/20
25 min to complete 4×10 Bench Press 4×12 DB Flys 4×15 BandedTricep Pull down 4×12 Dips 4×8 French Press 7 min AMRAP 5 Deadlifts 185/125 10 HR Push Up 15 Alt. DB Snatch 50/35
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…