Friday, 2-9-18
Strength:
Every :20 for 6 min
3 Strict Press
start @ 50% 1RM (if you can increase, do it)
16 min AMRAP
50 Cal Row
40 Overhead Walking Lunge 45/35
30 Power Clean 135/95
20 Ring M/U (20 c2b pull up + 20 Dips)
10 Thruster 135/95
Strength:
Every :20 for 6 min
3 Strict Press
start @ 50% 1RM (if you can increase, do it)
16 min AMRAP
50 Cal Row
40 Overhead Walking Lunge 45/35
30 Power Clean 135/95
20 Ring M/U (20 c2b pull up + 20 Dips)
10 Thruster 135/95
We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time. Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps 6 minutes to find 1-rep-max clean and…
Strength/Skill: 12 min EMOM 40 D/U 5 Front Squats 165/110 10 minute AMRAP Climbing ladder 3/3, 6/6, 9/9, 12/12 etc. Deadlift (185/125#) T2B rest 2 min Max Pull Ups in 5 min. Adv. 20 per min. Beg. 15 per min.
For those of you thinking about getting your Level 1, I’d like you to start shadowing Marcus. 😊 10 min EMOM 1 hang Power Clean + 1 Power Clean Build to a max complex 10 RFT: 7 Power Clean and Jerks 115/85 7 Bar-Facing Burpees 200m Run *24 min cap*
20 Min EMOM: 1:12 Thruster 75/55 2: 10-15 C2B 3: 12 Jumping Squat 4- :50 Plank rest 5 min 10 min AMRAP 20 KBS 70/53 10 HSPU 2:1
Warm up: 2RDs at easy pace 5 behind the neck snatch grip push press 7 Muscle Snatch 7 Low Hang Power Snatch 10 Air Squats 12 Min EMOM Min 1 & 2 – 3 Power Snatches @ 50% of 1RM Min 3 & 4 – 3 Power Snatches @ 55% Min 5 & 6 –…
With a partner: 30 min AMRAP Wall Ball 20/14 10 RDs 4 Rope Climb 3:1 20/15 AAB Cal *One partner is working on the Wall Balls, while other partner is completing the 10 RDs. Partners can switch whenever. When all 10 Rds are complete the other partner can rest while their partner does wall balls.*…