Friday, 5-17-19
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
Money is due on all pre-orders! Strength- Bench Press 10×3 Ascending weight each set (not a max set of 3) Weighted Pull Ups 6×4 Ascending weight each set (not a max set of 4) WOD- Death by… 20′ Farmer Carry 53/35 *If you drop the KB at the end of each set its a penalty…
Min 0-10: Row 1000m/750m Find a 10 rep max Bench Press in remaining time Min10-20: Row 1000m/750m Find a 5 rep max Bench Press in remaining time Min 20-30: Row 1000m/750m Find a 1 rep max Bench Press in remaining time
EMOM 12 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups Strength: E2MOM for 5 sets: 2 Push Presses + 2 Push Jerks + 1 Split Jerk. Between 75-80% of 1RM Push Press 20 Minute Time Cap: 5 Rounds Run 400m/ Row 500m 10 burpees 20 slam balls 30/20
6 and 7am classes cancelled tomorrow…shooting for 9am Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1 Back Squat – 70%x1, 75%x1, 80%x1, 85%x1, 75%x3x2 Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb….
WOD- 10 Rounds for time of: 40 Yd, Farmer’s Carry 53/35 30 KBS 53/35 20 Air Squats Strength- Build to a heavy complex Clean grip deadlift + Power Clean + Hang Squat Clean
Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Dumbell Snatches For time: Run 800m 21 Right arm dumbell snatches, 40# (25#) 21 Left arm dumbell…