Wednesday, 5-22-19
I need a head count for BBQ
12 min EMOM
Min 1- 20 Sit Up
Min 2- 15 Hollow Rock
Min 3- 25 med ball twist 20/14
For time –
100 D/U 3:1
50 Lunges
25 Sq. Snatches 135/95
50 Lunges
100 D/U 3:1
I need a head count for BBQ
12 min EMOM
Min 1- 20 Sit Up
Min 2- 15 Hollow Rock
Min 3- 25 med ball twist 20/14
For time –
100 D/U 3:1
50 Lunges
25 Sq. Snatches 135/95
50 Lunges
100 D/U 3:1
EMOM x8 3 Split Jerks go light For time: 100 Double Unders 100′ Handstand Walk (25 HSPU) 25 Power Cleans 135/95 75 Double Unders 75′ Handstand Walk 20 Power Cleans 50 Double Unders 50′ Handstand Walk 15 Power Cleans 25 Double Unders 25′ Handstand Walk 10 Power Cleans
Strength/Skill – 1 1/4 Back Squat Click here for demo 5×3 Complete as many rounds as possible in 15 minutes of: 2 Rope Ascents 4 inverted burpees 8 SDHP 95/65
2 RDs 5 Hang BB Power Snatch 5 BB OHS 30 D/U 30 Mtn. Climbers 10 RFT 1 Power Snatch 155/105 2 OHS 155/105 3 Power Clean & Jerk 155/105 40 Bar Hops * 30 min Cap*
2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…
Strength Skill – Weighted Push-ups 3-3-3-3-3 2 R.F.T. 10 OH squats (115/75#) 10 burpee box jump overs 10 push press (115/75#) 10 cleans (115/75#) 10 T2B 10 cleans (115/75#) 10 push press (115/75#) 10 burpee box jump overs 10 OH squats (115/75#)
Strength: Bench Press 6X4 Increasing weight 10-9-8-7-6-5-4-3-2-1 DEAD LIFTS 245#/155# WALL BALLS 200M RUN