Tuesday, 1-22-19
9 min E3MOM
Back Squat
3×10 @ 45,50,55% of 1RM
3 FT:
30 Wallballs 20/14
30 Box Jumps 24/20
30 SDHP 75/55
30 S2OH 75/55
30/21 Calorie Row
*21 min Cap*
9 min E3MOM
Back Squat
3×10 @ 45,50,55% of 1RM
3 FT:
30 Wallballs 20/14
30 Box Jumps 24/20
30 SDHP 75/55
30 S2OH 75/55
30/21 Calorie Row
*21 min Cap*
“Annie” 50-40-30-20-10 D/U Sit Up Work up to 70% of 1RM Front Squat then.. E2MOM for 10 Min 1 Pause FS+ 2 FS *5sec pause at bottom*
W.O.D. – 3 R.F.T. 400m Run 15 Hang D.B. Squat Cleans 30 Double Unders The power of the mind, practice and the human body. The human body is a powerful machine, when you set your mind to using it. Imagine the confidence, control and practice those humans needed in order to perform such feats. When…
Strength/Skill – Weighted Dips 15 min AMRAP 2 – Rope Ascents 18 – WB Shots 20/14 40m – Bear Crawl (From cone to cone 4x’s)
10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl
Strength/Skill – Weighted Chin-ups STRICT 5 x 3. If not weighted 5 x 8 15 Minute A.M.R.A.P. 4 Turkish Get Ups 53/35 8 Medi-ball Cleans 20/14 100m Run
Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean) For time: 400 m Run 40 Box jumps 24/20 400 m Run 40 Squats 400 m Run 40 Med Ball Power Cleans 20/14