Saturday, 4-20-13
5 RFT
1 Rope Climb
8 Deadlifts (95#/135#)
6 Hang Power Cleans (95#/135#)
8 TGU”S 53/35
6 Man Makers 45/25
5 RFT
1 Rope Climb
8 Deadlifts (95#/135#)
6 Hang Power Cleans (95#/135#)
8 TGU”S 53/35
6 Man Makers 45/25
10 min EMOM 1 Push Jerk + 1 Split Jerk 3 RFT 20/15 Calorie Row 18 Wall balls 20/14 16 Alt DB Snatches 50/35 14 Lat Burpees over DB *22 min Cap*
3 RFT 10 Burpees 10 Thruster 115/75# 10 Burpees 10 Push Jerks 115/75# 10 Burpees 10 Hang Squat Clean 115/75# 10 Burpees 10 OHS 115/75# EMOM 2min: 50′ Bear crawl
REMINDER: NO PM CLASSES TODAY. Strength/Skill – Double Unders Practice. If you don’t have ’em find ’em. If you have ’em, find your new unbroken record. 100 is your goal. Clock starts @ :15 mins past the hour. WOD starts @ :30 mins past the hour. 3 rounds for total reps of: 1 min ME…
Strength-Hang Power Snatch 3-3-3-3-3 W.O.D. – 21-18-15 S.D.H.P. Inverted Burpees Watch inverted burpee variations below Inverted Burpees Inverted Burpees with weight
Check your email for today’s WOD
WE ARE RUNNING. BRING APPROPRIATE ATTIRE Strength/Skill – Front Squat 5 rounds for time 6 CTB pull ups 5 Front Squat @225/155 185/125 135/95 200 meter run