Saturday, 7-20-19
“Dicko”
3 RFT
29 Push-Ups
6 Hang Power Cleans 110/75
29 AbMat Sit-Ups
6 Push Presses 110/75
29 Pull-Ups
6 Overhead Squats 110/75
29 Kettlebell Swings 53/35
“Dicko”
3 RFT
29 Push-Ups
6 Hang Power Cleans 110/75
29 AbMat Sit-Ups
6 Push Presses 110/75
29 Pull-Ups
6 Overhead Squats 110/75
29 Kettlebell Swings 53/35
Strength / Skill – Push Jerks 4-4-3-3-2 20min AMRAP 1 – Rope Ascent 10 – Pull-ups 20 – Push-ups 30 – Double Unders
Skill – Rower Fundamentals WOD 15m to 1RM Clean & Jerk Post W.O.D. – 250 meter row Max KB Swings MORNING CLASSES @ 6AM 7AM 8AM 9AM 10AM EVENING CLASSES @ 3PM 4PM 5PM 6PM 7PM
Strength/Skill – Snatch Balance 2-2-2-2-2 4RFT 400m – Run 15 Thrusters 15 Pull-ups
Strength – Bent Over Row 5-5-5-5 5 R.F.T. 5 – O.H. Squats 135 / 95 10 – T.2.B. 15 – D.B. Hang Squat Cleans 20 – Double Unders Bob G. ready to go!!!! The optimal experience is something that we all unwittingly chase. Success in the experience, hard work and expertise coming together in a…
Skill work….Handstands OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl Women deadlift 95 lb. and perform hand-release…
Strength- Deadlifts 3-3-3-2-2-1 WOD 4 Rounds for time Row 400M 15 HSPU Rope climb- 2 ascents Rope Climb Techniques