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.
Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch 4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1
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
5 Min EMOM 8 Strict Press *Stay light* For time- 100′ Single Arm OH Walking Lunges 50/35 80 KBS 53/35 70 DB Snatch 50/35 60 T2B 50 Pull Up 400m Run *25 min*
Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…
Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps
No 5AM classes this week. We will have a surprise partner Wod this Sunday @10am. You must sign up with a partner here or at the gym. Strength: 6 sets of 2 Hang Power Cleans + 1 Clean between 60 – 75% of 1RM, with a 2 sec pause below knee on Hang Clean. 5…