Friday, 12-6-19
Snatch Technique
Add weight if form looks good
With a Partner
Row 5000m
While 1 partner rows, the other completes:
10 DB Thrusters 35/25
50′ Bear Crawl
10 DB Snatches
Continue alternating until 5000m are completed
Snatch Technique
Add weight if form looks good
With a Partner
Row 5000m
While 1 partner rows, the other completes:
10 DB Thrusters 35/25
50′ Bear Crawl
10 DB Snatches
Continue alternating until 5000m are completed
Strength: Death by- 5 Strict Press then… 3 Push Press then… 2 Push Jerk * Start with empty bar. Add 10/5# every min until failure. Start next movement at last failed weight. * 7 Min AMRAP 20 D/U 15 Sit Up 10 Power Clean 115/85
Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-9 Build to 3 RM Push Jerk Min 10-15 Build to 3 RM 20 Min AMRAP 20 Burpee BJO 24/20 15/12 AAB 10 Slam Balls
Strength/Skill – 3 Shoulder Presses, 2 Presses, 1 Split Jerk 5 x 1 “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
The BBQ is Today. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM WOD In teams of two, complete as many…
Strength/Skill: 10 min EMOM 4 Power cleans @ 70% of 1RM 6RFT 400m run 3 Snatches 165/115 15 Push Ups