Friday, 10-4-19
Deadlifts 6X5
Sets 1-3: Warmup sets: 40,50,60%o of 1RM
Set 4-6: Working sets: 70,80, 85% 0f 1RM
12 min AMRAP
12/9 Calorie Row
12 Deadlifts (155/105)
12 Ball Slams
Deadlifts 6X5
Sets 1-3: Warmup sets: 40,50,60%o of 1RM
Set 4-6: Working sets: 70,80, 85% 0f 1RM
12 min AMRAP
12/9 Calorie Row
12 Deadlifts (155/105)
12 Ball Slams
We will be watching the Open announcement LIVE next Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. After next week’s announcement Janel and Matt will be doing the first WOD. Come, watch, cheer and have a beer……:) Please start bringing a change of…
Strength/Skill: Back Squats : 5X60%, 5X70%, 5X75%, 5X80% 20min AMRAP 3 Power Cleans 155/105 6 HSPU’s 9 Air Squats
Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 Power Cleans 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.
Back Squat 5×5 @ 60-70% of 1 RM “Cindy” 20 min AMRAP 5 Pull Up 10 Push Up 15 Squats
uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups