Friday, 5-17-19
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
Every 2 min for 10 min
1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch
For time:
25 Power Snatch 115/85
50 Burpee Box Jump Over 24″/20″
50 Power Snatch 75/55
100 Box Jump Over 24″/20″
*22min Cap*
Strength/Skill: Back Squat 5X4 75-85% of 1RM 4 Rounds: 9 Power Cleans 135/95 12 Box Jumps (24″/30″) 15 MB Slams 50’ Bear Crawl
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Power Clean 70%x3 75%x3 80%x2 85%x2 2RM 15 Min A.M.R.A.P. 1 Wall Climb 7…
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project
Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM AMRAP in 20 minutes: 5 Muscle Ups 50 Double Unders 100′ Sled Push 90/50
Strength/Skill – Squat Clean Thruster 5-5-5-5 For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20 pound ball 15 Toes-to-bar 20 Wall ball shots, 20 pound ball 10 Toes-to-bar 10 Wall ball shots, 20 pound ball 5 Toes-to-bar