Friday, 8-11-17
Strength:
Deadlift
10@50%
10@55%
8@60%
8@65%
6@70% of 1RM
For time:
150-120-90-60-30 D/U
50-40-30-20-10 Med Ball Clean 20/14
Strength:
Deadlift
10@50%
10@55%
8@60%
8@65%
6@70% of 1RM
For time:
150-120-90-60-30 D/U
50-40-30-20-10 Med Ball Clean 20/14
Hero WOD Friday. Still time to bring something in!!! Strength Back Squat- 15 Min to Establish 2 RM WOD- 3 Min Marx Effort: T2B rest 2 min then For time: 28 SDHP 75/45 21 Thruster 95/65 15 Power Snatch 115/85 9 Clean and Jerk 135/95
Strength: Work up to a 10 rep Max Deadlift 20 Min AMRAP 250m Row 10 Deadlifts (first set must be unbroken) 10 Strict Presses 45/25DB 50′ Weighted Bear Crawl 45/24 DB
Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets
Strength: 15 min to establish heavy single Snatch (yes, squat) 5 RFT: 36 D/U 18 DB Power Clean 45/30 9 DB Front Squat 45/30 *Shuttle Sprint 20-40-60′ after each round*”
9 min EMOM 1- 20 Sit Up 2- 12/9 AAB Cal 3- 8/5 Strict HSPU Team of 3 – 25 Min AMRAP 90/60 Cal Row 60 Alt. DB Snatch 70/50 300 D/U 3:1 15 Rope Climbs 2:1
Open Gym At 7PM. We will watch the Open live at 8PM. 10 min partner EMOM of Weighted Planks 12 min 5 Deadlifts 185/135 150′ Shuttle run