Skill: Split Jerk
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will perform 30 Kettlebell Swings , Partner A will perform 20 Box Jump-Overs , and Partner B will run 200 meters – and so on for 25 minutes.
REMINDER: Tuesday 9:15 am free yoga class! STRENGTH/SKILL EMOTM for 6 Minutes, AMRAP on the 7th Minute 3 Presses – 83/125 METCON AMRAP 7 Minutes 5 Squat Clean – 103/155 7 Toes to Bar 10 Chest and Chin to the Deck Push-ups *You must get at least 3 Rounds to Rx*
Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…
We will be celebrating our 7 year anniversary…Stay tuned for celebration plans Saturday night!! 10 min AMRAP 1000m Run 30 Air Squats… ..in remaining time AMRAP 3 Power Snatch 135/95 3 OHS 135/95 rest 5 min 10 Min AMRAP 1500m Row 30 air squats… ..in remaining time AMRAP 5 hang power clean 135/95 5 front…
“Annie” 50-40-30-20-10 D/U Sit Up Work up to 70% of 1RM Front Squat then.. E2MOM for 10 Min 1 Pause FS+ 2 FS *5sec pause at bottom*
Strength: 6×3 Thruster (from a rack) *all sets at @45% of 1rm Front Squat* WOD: 21 Handstand Pushups, 21 Ring Dips, 21 Pushups 30/20 Calorie Row 15 Handstand Pushups, 15 Ring Dips, 15 Pushups 30/20 Calorie Row 9 Handstand Pushups, 9 Ring Dips, 9 Pushups 30/20 Calorie Row
9 min EMOM 2 Strict Press + 2 Push Press Increase in weight “Amanda” 9-7-5 Ring M/U Sq. Snatch 135/95 …. right into… “Elizabeth” 21-15-9 Sq. Clean 135/95 Ring Dips *20 min Cap*