Thursday, 10-3-19
10 Min EMOM
1 OHS 70-75% of 1RM
Every 90 sec for 6 sets
1 OHS 80-100%
“Squatting Isabel”
For time:
30 Squat Snatches 135/95
10 Min EMOM
1 OHS 70-75% of 1RM
Every 90 sec for 6 sets
1 OHS 80-100%
“Squatting Isabel”
For time:
30 Squat Snatches 135/95
WOD: 18 Minute AMRAP Round 1 12 Bar Muscle Ups 12 Snatches 135/95 400m Run Round 2 9 Bar Muscle Ups 9 Snatches 155/105 400m Run Round 3 6 Bar Muscle Ups 6 Snatches 185/135 400m Run Round 4 3 Bar Muscle Ups Max Snatches in the remaining time 205/145 Score is total reps completed…
20 min A.M.R.A.P. 2 – G.2.O (80% of 1 RM) 4 – Front Squats (Same weight) 6 – C.2.B 8 – Broad jumps 200m Fast Jog
Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…
Skill – Snatch W.O.D. – “RANDY” 75 Power snatches for time. 75/55 Normal Hours 8AM 9AM 10AM
20 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down(superset with triangle grip push ups to failure) 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 12 min AMRAP 7 Box Jumps 24/20 14 KBS 53/35
Amazing Stunts…..watch the guy swim at the end. Strength/Skill – Snatch 21-15-9 Snatch 115/75 Burpees Double Unders