Strength:
Back Squat- Done AFAP
10@ 45%
10@ 50%
8@ 55%
8@ 60%
rest as needed between sets
15 Min AMRAP –
6 Left Arm DB Push Press 45/30
15 Wall Ball 20/14
25′ plank walk
6 Right Arm DB Push Press
15 Wall Ball
25′ Plank Walk
5 rounds for reps – 2 min Rope Climbs 2 min Turkish Get-Ups 50/35 rest 2 min between rds Skills for rest of class
With a partner complete: 10 rds each- 1 partner works while the other is resting 8 KBS 53/35 12 Air Squats 8 KBS 4 Power Snatch 155/105
6 min EMOM 3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80% 4 Rounds: 1 min- Ring Push ups 1 min- Deadlifts 135/95 “Fran” 21-15-9 Thruster 95/65 Pull up After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b,…
Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu
Regular hours today. Closed Sunday. 8 and 9 am classes Monday!! 30 Min Ascending Ladder 1 Clean 155/115 1 Pull Up 200m Run/Row 250m 2 Cleans 2 Pull Ups 200m Run…. Increasing cleans and pull ups by 1, run stays the same
10 min AMRAP 15 Thrusters 45/35 5 Bar/Ring M/U’s 15 Thrusters 75/55 5 M/U’s 15 Thrusters 95/75 5 M/U’s……115/95, 135/105, 155/115 Rest 5 Min 3 Min AMRAP Snatches 135/95