Friday, 12-14-12
Strength/Skill – Find your 1 RM Squat Clean
21-18-15-12-9-6-3-
Candle stick roll to a squat jump and touch (Rogue Rack)
Power Cleans 95/65
Strength/Skill – Find your 1 RM Squat Clean
21-18-15-12-9-6-3-
Candle stick roll to a squat jump and touch (Rogue Rack)
Power Cleans 95/65
Strength: 15 min to find your 1RM Back Squat “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25 Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure
Strength/Skill: OHS 5×5 The WODFather event 1 & 2 8min time cap Row 1000m 30 burpee plate jump 45/25 5 min time cap Men 4000lbs Ground to Overhead: 135lbs x30 reps, 115×35, 95×42, 75×53 Women 2800lbs Ground to Overhead: 95lbs x 30 reps, 75×37, 65×47, 45×62
Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.
Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)
There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: Hamstring Stretch Quad Stretch Row technique Overview E3MOM for…
For time: 1000m Row 5 Rope Climbs 800m Run 4 Rope Climbs 60 GHD sit-ups 3 Rope Climbs 40 Wall Balls 20/14 2 Rope Climbs 20 Burpees over the bar 1 Rope Climb