HAPPY BIRTHDAY COACH MATT!!!!
Strength:
1 Hang Power Snatch + 1 Power Snatch + 1 Snatch balance X 8
Overhead Squat
5 @ 50 (2-3 sec pause at bottom)
5 @ 70
5 @ 75
Front Squat
5 @ 50 (2-3 sec pause at bottom)
5 @ 65
5 @ 70
5+ @ 75
30-20-10
Pistols
T2B
For Time: 1000m Row 40 Wall ball 20/14 40 Burpee 750m Row 30 Wall ball 30 Burpee 500m Row 20 Wall ball 20 Burpee
10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…
Strength/Skill – Push Press 5-5-5-3-3-1 W.O.D. 12 min. A.M.R.A.P 5 – Deadlifts 225/185 10 – Wall Balls 20/14
Warm up: 2 RDs 10 Squats 10 KBS 10 BB Push Press 5 BB Split Jerk E2MOM for 20 min (10 sets) 2 Power Clean + 2 Front Squats + 1 Push Jerk + 1 Split Jerk build to heavy complex For time: 100 Walking Lunge 80 Hollow Rock 60 DB Snatch 50/35 40 T2B…
Friday hours are 5,6,7 and 9 am only. Saturday hours 8 and 9 am. Closed Easter Sunday. Every 1:30 x 6 min: @ 50-60% 1 Halting Power Snatch (2s at knee) 1 Power Snatch … Directly into 6 min EMOM 1 Power Snatch @ 70-80% (12 min ) 5 RFT 10 DB Power…
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75