Friday, 12-27-19
Thrusters
5×5
20 Min AMRAP
10 Burpee box Jump Overs 24/20
15 Weighted Sit Ups
20 Wall Balls 20/14
Thrusters
5×5
20 Min AMRAP
10 Burpee box Jump Overs 24/20
15 Weighted Sit Ups
20 Wall Balls 20/14
Warm up: CFK 2 rounds Official 1 round Burgener W.O.D. Five rounds for time 7 Deadlifts 275/225 225/135 135/115 10 Ring Dips
30 Back squats 135/95 20 Pull-ups 10 Snatches 135/95 30 Front squats 115/75 20 Pull-ups 10 Snatches 115/75 30 Overhead squats 95/45# 20 Pull-ups 10 Snatches 95/45# EMOM stop and do 2 Man Maker 35/25
Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115
Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.
8 and 9am classes today!!! 12 Days of Christmas For Time 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Good Mornings (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees…
Srtength/Skill – Back engagement (Important in kipping, T2B, K2E) W.O.D. – 21-15-9 S.D.H.P 95/65 O.H.S. 95/65 BOX JUMPS 24/20 WATCH THIS!!!!!!!