Friday, 3-22-19
With a partner complete:
4 RFT-
2 Rope Climb 2:1
50 Wall Ball 20/14
2 Rope Climb
50 Box Jump Over 24/20
2 Rope Climb
50 DB Snatch 50/35
2 Rope Climb
50 Ring Row
Skills
With a partner complete:
4 RFT-
2 Rope Climb 2:1
50 Wall Ball 20/14
2 Rope Climb
50 Box Jump Over 24/20
2 Rope Climb
50 DB Snatch 50/35
2 Rope Climb
50 Ring Row
Skills
Today 9AM Class, 4 and 5PM Class. Strength: Weighted Push ups 5X5 3 Rounds 10 Shoulder to Overhead (165/115) 400m Run Rest 5 mins 30-20-10 Wall Balls (20/14) Sumo Deadlift High Pull (75/55)
Beep Test: EMOM 4-7 Thrusters 75/55 4-7 Pull Ups 4-7 Burpees Pick a number and stay with it. When you cannot complete all the reps in the minute you are done. Strength/Skill: 1 Push Press + 1 Push Jerk…. work to a heavy single.
Strength/Skill – 6 x 3-pos Power Clean (65-75 % of your 1RM power clean) For time: 400 m Run 40 Box jumps 24/20 400 m Run 40 Squats 400 m Run 40 Med Ball Power Cleans 20/14
Strength/Skill – Mid-Thigh Clean 5×3 Ten rounds for time of: 135/95 pound Deadlift, 15 reps 15 push-ups
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – Complex – Shoulder Press-Push Press-Jerk (Power or Split) x 5 In front of a clock set for 12 minutes: 1 minute of 30-inch box jumps 1 minute of 115-lb. sumo deadlift high-pulls 2 minutes of 30-inch box jumps 2 minutes of 115-lb….
Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M. Strength/Skill – 10 Min E.M.O.M. Even Minute – 4 TnG Power Cleans 135/95. Odd Minute – 20 D/U’s Complete as many rounds as possible in 20 minutes of: 10 strict handstand push-ups 20 strict pull-ups 30 jumping alternating lunges