Strength: Deadlifts
10 @ 55%
10 @ 65%
8 @ 75%
4 @ 85%
2 @ 95%
For time:
150 Step-ups on a 20″/18″box
Men use 25 pound dumbbells
Women use 15 pound dumbbells
Be sure to alternate legs on the up & down
No hook grip on the dumbbells
Try to use the muscle of the leg on the box to complete the step-up, not momentum.
NO 5AM CLASS TODAY!!!! Strength: Bench Press 5X5 @ 75-85% 4 RFT- 20 Weighted sit ups 45/30 15 Weighted Good Mornings 75/45 10 HSPU 5 M/U’s 200m Run
Strength/Skill – Three position Power clean x 5 Floor, Knee & Mid Thigh As Many Rounds As Possible in 15 minutes of: 10 Alternating One-Arm Russian Kettlebell Swings (53#/35#) 9 Shoulder to Overhead (95/65) 8 Pistols
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
Strength/Skill – Hang Squat Snatch – W/U to a tough 5 Reps “Nancy” 5 R.F.T. 400m – Run 15 O.H. Squats
PARTNER WOD TOMORROW !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – High Bar Back Squat (See Video) 75% of 1RM 5-5-5 3 min. AMRAP x 5 3 TGU’s 53/35 6 Weighted D.B.Step-ups 24/20 Rest 1 min