Friday, 1-17-20
10 Min EMOM
2 Push Presses + 1 Push Jerk
Work up to a heavy complex
5 RFT
6 MU
5 Power Cleans 185/125
4 Front Squats
3 Push Jerks
10 Min EMOM
2 Push Presses + 1 Push Jerk
Work up to a heavy complex
5 RFT
6 MU
5 Power Cleans 185/125
4 Front Squats
3 Push Jerks
Deadlifts 12 min to warm into your weight 50 GHD Situps/ Weighted Sit Ups 50/35 10 Deadlifts 315/215 7 Rope Climbs 10 Deadlifts 30 Bar-facing Burpees 10 Deadlifts 150 Double Unders 2:1 10 Deadlifts
Weighted Pull-ups 3 x 3 W.O.D. “Paul” Five rounds for time of: * 50 Double unders * 35 Knees to elbows * 20 m Overhead walk, 185 / 135 lbs
Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2 2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65
For time 400 meter run 6 Power snatches 12 thrusters 18 Front rack lunges 500 meter row 24 Over bar burpees 30 Wall balls 36 Double unders (scale 3:1 singles) 400 meter run 400 run is around building One bar Rx+: 135/95, 30/20 Rx: 115/80, 20/14 Adv: 95/65, 20/14 Beg: 75/55, 16/10
2 Person Teams 100 Box Jumps 100 Pull Ups 100 Dips 100 Lunges (45/25)….. EMOM 2 Wall Climbs Only one partner working at a time. Both stop to do Wall Climbs.
Strength – Overhead Squat 5-5-3-3-3 “Tabata Something Else” – Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are pull-ups The second 8 intervals are push-ups The third 8 intervals are sit-ups The last 8 intervals are squats Combine total reps of all 32 rounds…