Saturday, 6-22-19
In Teams of 3:
800m Bag Run (7 tubes/5 tubes)
75 Box Jump Overs 24″/20″
50 Power Clean and Jerks 155/105
15 Rope Climbs 3:1
50 Power Clean and Jerks
75 Box Jump Overs
800m Bag Run
*35min Cap*
In Teams of 3:
800m Bag Run (7 tubes/5 tubes)
75 Box Jump Overs 24″/20″
50 Power Clean and Jerks 155/105
15 Rope Climbs 3:1
50 Power Clean and Jerks
75 Box Jump Overs
800m Bag Run
*35min Cap*
Skillz: 15 Min Handstand work WOD: 6 x 3 MIN AMRAP- 20 Walking Lunges 10 Air Squat 10 Dips Max Front Squat 135/95 (Must come from the floor) Rest 2 Min between rounds. *Score is front squats for each rd combined* **Scale as needed**
July 4th 8,9,am classes WOD With a partner, complete: 400m run 60 Burpees 60 Wall balls (20#/14) 60 Push ups 60 OH squats use 45% of 1 rep max 60 Sumo deadlift high pulls (75/55) 60 Ring dips 60 OH lunges with (45#/25) plate 60 Toes to bar 120 Double unders 800m run 1 person…
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20/14 pound ball 15 Kettlebell swings, 1.5/1.0 pood Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
8 min EMOM 50 m sprints 1. Press 10 min EMOM: 2 Strict Shoulder Press 2. Jerk Complex Push Jerk + Split Jerk, work up to a heavy set. 3.Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(135/95) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
GET YOUR PARTNER FOR TOMORROW. IF YOU DO NOT HAVE ONE DO NOT WORRY. WE WILL FIND YOU ONE. Strength/Skill – Hang Power Snatch 5 @ (65%),4 @ (70%), 3 @ (75%)X2, 2 @ (85%) WOD starts @ exactly 30 mins. past the hour In teams of two, with only one partner working at a…