Tuesday, 9-10-19
15 Min EMOM
Min 1 20 Death Marches
Min 2 20 Hollow rocks
Min 3 15 Wall Balls 20/14
15 Min AMRAP
50 Lunges
40 HR Push Ups
30/20 AAB
20 T2B
10 Thrusters 96/65
15 Min EMOM
Min 1 20 Death Marches
Min 2 20 Hollow rocks
Min 3 15 Wall Balls 20/14
15 Min AMRAP
50 Lunges
40 HR Push Ups
30/20 AAB
20 T2B
10 Thrusters 96/65
9 min E3MOM Back Squat 3×10 @ 55,60,65% of 1RM 5 RFT: 10 DB Burpee 50/35 20 DB Lunge Steps 50/35 30 Medball Twists 20/14 *22 min Cap*
BRING SOCKS!!!! Strength / Skill – Rope Climb Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is…
Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…
W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.
8 and 9 AM classes only today. Strength: Weighted Push-ups 5X5 “Fight Gone Bad!” Three rounds of: 1 min on each station Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
Skill – of course….one arm dumbell snatches!! Four rounds for time of: 20 pound Medicine ball cleans, 20 reps 100 ft Walking lunge 45 pound One arm dumbbell snatch, right arm, 10 reps 45 pound One arm dumbbell snatch, left arm, 10 rep A GREAT AND TRUE CROSSFIT SUCCESS STORY!!! True Story – by…