Friday, 8-3-18
Warm up
2 rd of Cindy
10 min to complete
5×6 Weighted Push Up
build to heavy 6
For time:
Buy in –
1 mile Run…
then
4 RFT
20 SDHP 95/65
10 HSPU 2:1
5 TGU 40/20
*20 min Cap*
Warm up
2 rd of Cindy
10 min to complete
5×6 Weighted Push Up
build to heavy 6
For time:
Buy in –
1 mile Run…
then
4 RFT
20 SDHP 95/65
10 HSPU 2:1
5 TGU 40/20
*20 min Cap*
Team Karabel In teams of two, 20 rounds for time: 3 Power snatch, 135# (95#) 15 Wall balls, 20# (14#) 1 partner works at time, partners alternate rounds.
CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – Strength – Partail/Rack Deadlifts 3-3-3-3-3 90% of 1RM “The Colonel” 5 Sets of: AMRAP 3 Minutes 3 Shoulder to Overhead – 155/110 6 Burpees 9 Wallball – 20/14 – Rest One Minute…
We will miss Nate and Jenn…join us for breakfast at 11am. 10 min to complete “”Karen”” 150 Wall Balls 20/14 rest 5 min 10 min to complete “”Jackie”” 1000m Row 50 Thrusters 45/35 30 Pull Up
WOD: For Reps- 0:00-3:00 2rds Cindy(5 Pull Up 10 Push Up 15 Squats) 3:00-4:00 Power Snatch 135/95 4:00-7:00 2rds Cindy 7:00-9:00 Power Snatch 9:00-12:00 2rds Cindy 12:00-15:00 Power Snatch Strength: 3×10 Strict t2b 3×10 HR push up 3×10 GHD sit up *Scale as needed*
Day 1 of The Paleo Challenge done. Hope everyone got off to a good start. Strength: Back Squat – 80% 8-8-8 Snatch – 70% 2-2-2-, 75% 3-3-3 Clean & Jerk – 70% 3-3-3, 75% 2-2-2 Then: 4 sets; no rest: 120 S/U’s 20 KB swings 53/35
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65