In teams of 2 complete the following for time:
Row 250m
50 Deadlifts, 225 (185)
50 Squat cleans, 95# (65#)
100 Kettlebell swings, 53# (35#)
100 Box jumps, 24″ (20″)
Run 400m with weight 45 (25)
Each teammate completes the row. Other movements are completed one person working at a time. The team will run 400m together carrying a 45/25lb plate. Each person must carry for some portion of the run.
Strength: 5X3 Snatch Grip Deadlift @ 100% 4X3 Snatch Grip High pull @ 100% 4X3 Hang Power Snatches @ 70% 10-9-8-7-6-5-4-3-2-1 Push Ups KBS 100m Run after each set
Strength/Skill – 20 mins to find a 3 RM O.H. Squat Seven rounds for time of: 155/105 pound Push jerk, 7 reps 7 Chest to bar pull-ups 7 Burpees Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ).
AS OF NEXT WEEK WE WILL CUT 1 5AM CLASS. SO CLASSES WILL BE TUESDAY, WEDNESDAY, FRIDAY. THIS WILL BE FOR THE REST OF THE SUMMER. Strength: Snatch grip deadlifts: 4X3 @ 100+% Snatch grip high pulls: 4X3 @ 90% OHS: 4X3 increasing weight For time: 100 Double-unders 10 Squat Snatch 155/105 80 Double-unders…
Strength/Skill – •Front Squat – 65%x6, 70%x5, 75%x3, 70%x5 Don’t max out!! 5 – Wall Climbs 10 – Deadlifts 315/225 15 – Bar Facing Burpees 20 – C2B Pull-ups 25 – Pass Through’s 30 – KB Swings 53/35 35 – Wall Balls 20/14 40 – D/U’s 45 – K.B. Walking Lunges 53/35 (One Bell) 50…
Warm up:3 three rounds: 3 pull-ups,7 burpees, row 250 meters, Burgener. W.O.D Seven rounds for time of: 5 Handstand push-ups 185 lb Deadlift, 10 reps 10 Chest to bar pull-ups 20 Double-unders
THIS IS FOR ALL YOU TIGHT FOLKS…..ROMWOD TONIGHT AFTER THE 6PM CLASS. THEN STAY AND WATCH THE OPEN ANNOUNCEMENT. STRENGTH: BACK SQUATS- WORK UP TO A HEAVY 5 3 X 4 MIN AMRAPS 6 THRUSTERS 115/85 50 D/U’S 2 MIN REST BETWEEN ROUNDS