Friday, 2-3-12
Strength/Skill – Hang Power Snatch
3 R.F.T.
10 – Hang Power Snatches 135/95
15 – Chest to Deck Clapping Push-ups (Scaling will be provided)
20m – Bear walk
Strength/Skill – Hang Power Snatch
3 R.F.T.
10 – Hang Power Snatches 135/95
15 – Chest to Deck Clapping Push-ups (Scaling will be provided)
20m – Bear walk
PARTNER WOD SATURDAY Strength/Skill – Power Clean 2-2-2-2-2 (TnG) AMRAP 15 Minutes 10 Wallball – 20/14 15 K.B Swings – 55/35 20 Front Racked Walking Lunges – 95/65
25 min to complete 4×10 BB Bicep Curls 4×10 Weighted Bench Dips 4×8 Heavy DB bicep curl 4×10 French Press 4×20 Banded Tricep Pull Down 10 min AMRAP 10 T2B 10 V-Up 10 Medball Twists 20/14 10 Wall Ball 20/14
Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min
25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles “Karen” 150 Wallballs 20/14 *15 min Cap*
Strength: EMOM for 5 sets 3 Power Cleans @ 70% EMOM for 5 sets 5 Push Presses @ 70% 12min AMRAP 5 M/U’s 10 Cleans 135/95 and yes!!!! 20 box Jumps 24/20
Deficit Deadlifts 8×4 Standing on a 45# plate 12 min AMRAP 5 Devil Press 50/35 10 Burpee over DB’s 15 Lunges