Thursday, 2-13-20
Min 0-10:
Row 1000m/750m
Find a 10 rep max Bench Press in remaining time
Min10-20:
Row 1000m/750m
Find a 5 rep max Bench Press in remaining time
Min 20-30:
Row 1000m/750m
Find a 1 rep max Bench Press in remaining time
Min 0-10:
Row 1000m/750m
Find a 10 rep max Bench Press in remaining time
Min10-20:
Row 1000m/750m
Find a 5 rep max Bench Press in remaining time
Min 20-30:
Row 1000m/750m
Find a 1 rep max Bench Press in remaining time
Relay for Life is this Saturday, starts at noon. Please join us. 8 RFT- Run 200m 5 Front Squats 135/95 30 Double Unders Clean Pull 90% (of clean) x 3 x 2 95% x 3 x 2
For time: 60 Goblet Squats 50 Burpee Ball Slams 40 WallBalls 30 Pull-ups 200m Sprint 10 Bar Muscle Ups Burpee Ball Slam Extra Credit Krypto’s Killer Core: 4 Rounds 25 Situps 25 V-Sits 25 L Crunch 25 R Crunch
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
Strength: 3 X 5 Back Squat all @ 80% or more. Every 90 sec: 1 Power Clean + 1 Push Jerk + 1 Split Jerk starting at 60% and increasing by 10 lbs until Failure. As many rounds as possible in 15 minutes: 10 Hang power cleans (135#/95#) 20 Toes-to-bar 400m run
Skill – Handstands W.O.D. 15 min. A.M.R.A.P. 5 – Inverted Burpees 10 – Power Cleans 105 / 75 15 – Box Jumps 24/20 What derails you? There are so many things that can send a well intended train right off it’s track. It’s simple enough right? You wake up and say to yourself; Self, today…
10 RFT 250m Row 4 Man Makers 25/20 Strength: Back Squat 2X10 Empty Bar 7@60% 7@65% 3@70% 3@75% 3@77.5%