Friday, 6-2-17

Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min

8 and 9am classes only today 3 RDs for reps – (FGB style) – 1 Min – Med abll Twists 20/14 1 Min – Deadlift 95/65 1 Min – Med ball Clean 20/14 1 Min – DB Snatch 50/35 1 Min – Thruster 95/65 1 Min of rest

Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s

Warm up 2 RDs 10 Air Squat :30 Squat Hold 10 KBS 10 Banded Squats 12 min to complete: Back Squats 5×2 @ 80% 3×2 @ 85% 1×2 @ 90% 1×1 92.5% 3RFT: 50 Air Squats 40 KBS 53/35 30/25 Cal Row *20 min cap*

NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength:  Shoulder Press 3-3-3-3 WOD:  21-18-15-12-9-6-3 KB Swing (70/53) Pullup

3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch