Saturday, 9-14-19

Strength – Back Squat 3×5 W.O.D 10 rounds for time: 1 Power Clean 155 / 105 lbs 3 Front Squats 155 / 105 lbs 1 Split Jerk 155 / 105 lbs 10 Push-ups

Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats

Strength/Skill – Snatch High Pulls 5 x 3 TnG “Christine” Three rounds for time: Row 500m 12 Deadlifts, bodyweight 21 Box jumps, 20″

HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…

Strength/Skill – 2 Shoulder Presses + 1 Push Press x 5 For time: 50 wall-ball shots, 20/14-lb. ball 155/115-lb. clean, 30 reps 15 muscle-ups (3:1) The 4 Un-debatable Fundamentals of Training I came across a great article over the weekend and wanted to share it with you. Regardless of your “flavor” of training, here are…

Warm up: 2RD at easy pace 200m run 5 Burpee 20 Min to Complete: 4 x 10 RDL (each leg) 4 x 8 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 BB Up Right Rows 4×8 DB Bench Press 21-15-9 Hang Power Clean 95/65 HR Push Up…