Friday, 10-5-18
NO 5AM CLASS TODAY!!
3 RDs
15 Reverse Hypers
10 BB Hang Power Snatch
200m run
Deadlift
3×3 @ 75%
3×2 @ 80%
3×1 @ 85%
21-15-9
Power Snatch 115/85
SA OH Walking Lunge 50/35 x2 (42-30-15)
Deadlift 115/85
*20min Cap*
NO 5AM CLASS TODAY!!
3 RDs
15 Reverse Hypers
10 BB Hang Power Snatch
200m run
Deadlift
3×3 @ 75%
3×2 @ 80%
3×1 @ 85%
21-15-9
Power Snatch 115/85
SA OH Walking Lunge 50/35 x2 (42-30-15)
Deadlift 115/85
*20min Cap*
Strength/Skill – HSPU’s/Double Unders/Pistols – Where ever you are weakest!! WOD 3 rounds for time of: 5 Muscle ups 10 Handstand push ups 15 Knees to elbows 20 Pistols (10 on each leg) 25 Push ups 30 Wall Balls (20#/14) 35 Double Unders
Amanda and Katie rocketing out of the Squat Clean!!!! Annie blasting her Squat Cleans!!!!! Team W.O.D.-With partner, perform the following 100 – KB Swings 100 – Pull-ups 100 – Thrusters 45/30 (bar) 100 – K2E One partner performs ten burpees, while the other completes above tasks.
with a 35 min running clock – 0:00 – 10:00 1 RM Sq. Clean 10:00 – 25:00 AMRAP 50 D/U 3:1 25 Air Squats 25 Hollow Rocks 25 Air Squats 50 D/U 25:00 – 35:00 1 RM Sq. Clean *Score is total reps and heaviest weight*
Buy in: 100 KBS (53/35#) 50 burpees 15 muscle ups or 30 C2B pullups 20 cleans (155/105#) 15 muscle ups or 30 C2B pullups 50 burpees Buy out: 100 alternating wall balls (20/14#) Only one partner works at a time and all reps must be completed before moving on to the next movement. The catch…
For time: 100 Double-unders Run 100 meters 15 foot Rope climb, 4 ascents Run 100 meters 135 pound Front squat, 30 reps Run 100 meters 100 meter Farmer carry, 70/45 pound dumbbells 70/45 pound Dumbbell snatch, alternating, 20 reps Run 100 meters
Strength/Skill – Goblet Squat 53/35 – 7 min E.M.O.M. x 7 reps with a 1-1000 PAUSE AT BOTTOM For time: 3 Rope climbs 15-12-9 reps of: Knees to elbows and Diamond push-up 3 Rope climbs