Saturday, 1-8-20

Strength/Skill – Hang Power Clean. Find your 3RM. WOD: 3 Rounds 20 KB Swings (55/35) 20 Weighted Sit Ups (25/15) 10 Burpee Inverted Burpees…Just when you thought you’ve seen it all…these come along!!

Strength: EMOM X8 12-Floor Presses 12-Windshield Wipers   3 RFT: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 250m Row

100 D/U’s 25 push press 115/85 25 pull ups 25 Sit Ups 100 D/U’s 20 push press 20 pull ups 20 Sit Ups 100 D/U’s 15 push press 15 pull ups 15 Sit Ups 100 D/U’s 10 push press 10 pull ups 10 Sit Ups 100 D/U’s 5 push press 5 pull ups 5 Sit…

Teams of 3 AMRAP 25: 40 T2B 50 Barbell-Facing Burpees 60 Thrusters Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 (AMRAP in time remaining)

NO 10:00 AM CLASS SATURDAY 8-16-14 6 min A.M.R.A.P. 7 Medicine Ball Cleans + 4 Burpees Then Strength/Skill – 15 mins to establish 1 RM Squat Clean Then BTB Tabata Squats or BTB Tabata Pistols (Real Butt Burners)

Warm Up: 15-9-3 Thrusters Burpees   Strength: Back Squat 3X10…you choose the weight   1 Rope climb 40′ Handstand walk or shoulder taps 1 Rope climb 20 Strict C2B Pull Ups 1 Rope climb 40 Handstand Push Ups 1 Rope climb 20 Strict t2B 1 Rope climb 40′ Handstand Walk or shoulder taps 1 Rope Climb