Monday, 1-13-20
Deadlifts
6×3 %75%
55/40 AAB
55 Deadlifts 50% of 1RM
55 Pullups
55 Wall Balls 20/14
55 DB Snatches
Deadlifts
6×3 %75%
55/40 AAB
55 Deadlifts 50% of 1RM
55 Pullups
55 Wall Balls 20/14
55 DB Snatches
Tuesday & Thursday we will be adding a 7PM class. This will be on a trial basis. Team WOD 2 person team 400 m run 50 KB Power Snatches 53/35 50 push ups (hand release) 50 OH squats 95/65 50 Pull-ups 50 sdhp 95/65 50 weighted situps 45/25 800 m Row…… NOW THE HARD PART………..
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
15 min Farmer’s Carry X3 100′ w 1 KB out to each side 100′ w 1 KB overhead 100′ 2 KB Front Rack Side Shuffle 18 Min AMRAP 1000/750m Row 50 OHS (135/95) 40 Push Ups 30 Pull Ups
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
W.O.D. 21-15-9 Turkish get-ups 53/35 Squat cleans 135/95 Pull-ups
15 min AMRAP 100 D/U 3:1 80 Sit up 60 Box Jump Overs 24″/20″ 40 T2B 20 Devil Press 50/35 Skill Work (HSPU, HS Walk, Rope, D/U…)