Monday, 1-20-20
Snatches
Every 90 sec X 8
1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch
30/24 AAB
30 C2B Pull Ups
30 Burpee BJO 24/20
30 C2B Pull Ups
30/24 AAB
Snatches
Every 90 sec X 8
1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch
30/24 AAB
30 C2B Pull Ups
30 Burpee BJO 24/20
30 C2B Pull Ups
30/24 AAB
6 min EMOM 3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80% 4 Rounds: 1 min- Ring Push ups 1 min- Deadlifts 135/95 “Fran” 21-15-9 Thruster 95/65 Pull up After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b,…
Strength/Skill – Practice Curtis P’s 3 RFT 5 Curtis P’s.135/95 200m Run…100 FWDS….100 BWDS . 5 Inverted Burpees
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3rds at easy pace 10 Very light DB upright…
Tony’s Sushi 6PM. Sally With Leg raises Filthy 50 For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*
Warm-up – One Round of CFK @ the end of each active stretch do 90′ jog. W.O.D. Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 Try to increase the load on each of the fifteen sets. Let’s talk….The Front Squat!!!!!!! Many of you mention of “pain in the wrist.” Generally this is thought to…
Strength: Front Squat – Work up to a heavy set of 3. 20 MIN EMOM Min 1: 12-15 KB Front Rack Lunges 35/20 Min 2: 12-15 Dips Min 3: 12-15 DB Step-ups 35/20 Min 4: 40 second Plank Hold