Friday, 10-12-18
2 RDs
5 Hang BB Power Snatch
5 BB OHS
30 D/U
30 Mtn. Climbers
10 RFT
1 Power Snatch 155/105
2 OHS 155/105
3 Power Clean & Jerk 155/105
40 Bar Hops
* 30 min Cap*
2 RDs
5 Hang BB Power Snatch
5 BB OHS
30 D/U
30 Mtn. Climbers
10 RFT
1 Power Snatch 155/105
2 OHS 155/105
3 Power Clean & Jerk 155/105
40 Bar Hops
* 30 min Cap*
2 RDs 200m Run 10 Ring Row 10 Slam Ball 3×12 DB Bench 3×12 Dip 3×12 Bicep Curl 3×10 RDL (each leg) 3RFT 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Over 20″/18″ *20 min cap*
600 m Row50 Wall Balls 20/1440 Pushups30 Toes to Bar20 Hang Power Cleans 135/95600 meter run20 Hang Power Cleans30 Toes to Bar40 Pushups50 Wall Balls 600 m Row
Strength/Skill – 1 Snatch High Pull + 1 Hang Power Snatch x 7 7 min A.M.R.A.P. 10 KB Swings 53/35 10 Medi Ball Cleans Randy For time: Power Snatch 75/55
Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run
For time: 50 KB SDHP 53/35 20m Burpee Broad Jump 40 KB Swings 53/35 20m Burpee Broad Jump 30 Goblet Squats 53/35 20m Burpee Broad Jump 20 KB Power Snatches 53/35 Alternating L&R 20m Burpee Broad Jump 10 KB Pistols 53/35 Alternating L&R Weighted Pull Ups 5X3
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Front Squat 5-5-5-5 W.O.D. – 20 min A.M.R.A.P. “SNATCH, BURP & RUN” 7 Power Snatches 95/65 65/35 7 Burpees 100m SPRINT!!!!!!!!! THE FIT CLUB By Adam K. Raymond I’M CROUCHED IN A SQUAT, just as I have been…