Wednesday, 2-27-19
8 RFT
3 Hang Sq. Snatch 155/105
5 C2B (10 Pull up, 15 RR)
7 Burpee over bar
*21 min Cap*
Skill Work
8 RFT
3 Hang Sq. Snatch 155/105
5 C2B (10 Pull up, 15 RR)
7 Burpee over bar
*21 min Cap*
Skill Work
12 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 4 RFT 400m Run 30 Wall Balls 20/14 *18 min Cap*
Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row
Murph is this Saturday…I need a head count for the BBQ. 10 min EMOM 40 yd all out sprint 7 min AMRAP 10 Front Squats 135/95 10 Burpees over Bar Rest 3 Minutes 7 min AMRAP 10 Pull Ups 10 Push Press (115/85)
Skill – Overhead Squat W.O.D. – 4 Rounds 5 Deadlifts @ Bodyweight 10 “Floating” Burpees MORNING HOURS: 6AM, 7AM, 8AM ONLY EVENING HOURS: 3PM, 4PM, 5PM, 6PM
In Teams of 3, complete: 3000m Row 200 Wall Balls 20/14 100 Power snatch 115/85 75 Ring Push Up 50 Burpee 25 M/U * Each group of 3 has a set of 53/35# KB that cannot touch the ground from the beginning of the wod, till the end. Penalty is an 800m Run w/ KB’s….
Warm-up w/ Burgener Strength – Hang Power Snatch 3-3-3-3-3 W.O.D. – 5 R.F.T. 100′ O.H. Walking Lunges 45/25lb. plate 15 K2E What’s all the hub bub with Grass-fed beef?!? For years, we have let the beef industry feed us an inferior protein from grain-fed cows because it is cheaper and easier to process. What they…