Saturday, 9-14-19
Partner WOD
12 rds
30 Squats
19 Power Cleans 135/95
7 Strict Pull Ups
200m Run -Together
1 person works at a time, breaking it up any way you want. Run is done together.
Partner WOD
12 rds
30 Squats
19 Power Cleans 135/95
7 Strict Pull Ups
200m Run -Together
1 person works at a time, breaking it up any way you want. Run is done together.
Come watch then Open tomorrow night. First heat 5:30!!! Wine and watch!!! With a partner, complete: Run 400 meters together 3 alternating sets each of 10 Deadlifts 225/155 Run 400 meters 3 alternating sets each of 8 Deadlifts Run 400 meters 3 alternating sets each of 6 Deadlifts Run 400 meters 3 alternating sets…
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps
DON’T FORGET TO VOTE TODAY!!! Strength 3 sec Pause Back Squats 8 min EMOM 3 @60%-70% 12 Min AMRAP 6 Pull Ups 9 T2B 12 Front Squats 95/65
Strength: Pause back squats: 3 sec pause at the bottom 6X4 @ 60% – 70% of 1RM Back Squat 5 RFT: 30 D/U 10 Burpee Broad Jumps 5 Back Squats 135/95 100m Farmers Carry 45/30
Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
Back Squat 5×5 @ 70-80% of 1 RM For time: 50 Strict Pull Ups (Kipping is not allowed) 100 Air Squats 50 Jumping Pull Ups 100 Air Squats 50 Knee Raises 100 Air Squats *18 min cap*