Friday 2-19-16

E2MOM x 6 10 Front Rack Lunges increasing weight 15 Min AMRAP 10 Devil’s Presses 53/35 25 DB Front Rack Reverse Lunges

E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65

  05 Yhtlif For time: 50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box

EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….

Strength/Skill – 2 Push Presses + 1 Jerk x 5 3 R.F.T. 30 KB Swings 20 Toes to Bar 10 Barbell Overhead Weighted Lunges (5/leg) Rx – 1.5/1, 135/95 Advanced – 1.5/1, 115/80 Beginner – 1/1, 95/65

Strength/Skill – 10 min EMOM……3 TnG Power Snatches 135/95 Staircase ABCDE –ABCD-ABC-AB-A A. 4 Curtis Ps (1 Power Cleans, Rack Lunge L, Rack Lunge R, Jerk) – 95/65 B. 8 Box Jump Overs (24/20) C. 12 KB Swings (53#/70#) D. 21 Knees to Elbows E. 25 MB Cleans,,,,WHEW!!! This is gonna be a rough one!!!!!