Strength:
Cleans: work up to a heavy triple….and yes!!!!
3 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-ups
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.
Snatches 1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch 15 Min to work up to a heavy Complex 7 x 2-minute rounds of: 22/17 Calorie Row Max reps Push Jerks 205/145 in remaining time No rest between sets
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
Strength/Skill – Front Squat Strength/Skill – Front Squat Complete as many rounds as possible in 15 minutes of: 40 Double Unders 12 Front Squats, 155lbs 12 Handstand Push-ups
WOD AND WINE FRIDAY NIGHT! Bring a Partner!!! 15 Min AMRAP: 12 Box Jumps 24’/20′ 9 t2b (Scale 1- K2E, Scale 2- :30 L-sit Hold on pull up bar) 6 Burpee Bench Press: 3 x 8 same weight across *Scale as needed*
Warm up: 2 RD at easy pace 10 Squats 10 Lunges 100 m run 12 min to complete: Back Squats 5×5 @ 77.5% For time: 20 OHS 95/65 5 Rope Climb 3:1 1 Mile (2K row) 5 Rope Climb 20 OHS *20min Cap*