Tuesday, 3-17-20
Gym is closed until further notice.
Today’s Home WOD
5RFT
5o D/U’s or 75 Tuck Jumps
30 Alt. DB/ KB Snatches
30 Goblet Squats
Gym is closed until further notice.
Today’s Home WOD
5RFT
5o D/U’s or 75 Tuck Jumps
30 Alt. DB/ KB Snatches
30 Goblet Squats
Strength: Every 30 sec for 8 min: 1 Hang Squat Snatch @ 70-80% Front Squats: 3X5 @ 70-75% Every 3 min for 15 min (5sets) 50 D/Us 12 Thrusters 115/85 95/65 9 Burpees over the bar Rest until next interval
W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.
5 Min EMOM 8 Strict Press *Stay light* For time- 100′ Single Arm OH Walking Lunges 50/35 80 KBS 53/35 70 DB Snatch 50/35 60 T2B 50 Pull Up 400m Run *25 min*
HIGH BAR BACK SQUAT: 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 75% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% -then- Team Helen *In teams of…
Strength: 5X5 Bench press For time: 100 d/u 21-15-9: Wallballs (20/14) Chest to Bar Pullups 100 d/u
Memorial weekend schedule: Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. OHS 3 @ 70 3 @ 80 3 @ 90% of 1RM 5 RFT 400m Row 15 Thrusters 95/65