Friday, 10-19-18
Warm Up
“Sally”
E2MOM for 10 min
5 Front Squats
Build over the sets
7 RFT
7 C2B
14 Pistols
7 HR Push Up
14 Weighted Sit Up 25/15
*28 min Cap*
Warm Up
“Sally”
E2MOM for 10 min
5 Front Squats
Build over the sets
7 RFT
7 C2B
14 Pistols
7 HR Push Up
14 Weighted Sit Up 25/15
*28 min Cap*
Running is part of the WOD, please wear appropriate attire. Tuesday and Thursday, no 5am classes. Good Friday- no pm classes. Strength/Skill – A. TnG power clean; 2 reps on the min for 10 min (60-70% 1rm) B. Push press x5/Push jerk x3/Split jerk x1; rest 2 min x4 complexes WOD: 12 min amrap @85%…
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
EMOM for 10mins–5 deadlifts @255/205 EMOM for 10mins–5 front squats @185/145 EMOM for 10mins–5 push press @135/95
CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. HAPPY BIRTHDAY AILEEN P., DENA A., & TRAVIS B. !!!!!! Skill/Strength – 8 mins on the clock to find 1 RM on hang power clean 5 Reps: OHS Clean Front Squat Back Squat Power Clean Power Clean…
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row
Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85