Monday, 8-5-19
15 min to complete
5 sets of 3
Back Squats
start at 75% and build
15 min AMRAP
21 Russian Swings 70/53
14 KB Lunges 70/53
7 Push Jerks 165/115
15 min to complete
5 sets of 3
Back Squats
start at 75% and build
15 min AMRAP
21 Russian Swings 70/53
14 KB Lunges 70/53
7 Push Jerks 165/115
Strength – Box Squat – 5-5-5-5-5 W.O.D. – For Time – 20 S.D.H.P. 95/65 30 Walkout Push-ups 40 D.B. G.T.O. 50 T.2.B. 100′ O.H. Walking Lunge 45/25 w/ plate 200m SPRIIIIINT!!!!!!!!!!!!!!!!!!!!!
Strength/Skill – Power Clean 5-5-3-3-1 4 R.F.T. 6 Man Makers 45/25 12 Pull-ups 18 Alternating Pistols
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. “Dodgeball” Partner WOD 4RFT each 10 Alt. Pistols 10 HSPU 10 Power Cleans 10 Cal Row 1 person works at a time. Each person has to do 20 Burpees for final time.
Power Lifting Meet Squat 1RM Bench 1RM Deadlift 1 RM You have three chances to get to your 1RM. You can do as many working sets as you need. Inform your partner on the three that count. No Longer than fifteen minutes per exercise. In a real power lifting meet, once you fail on any…
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*