Friday, 9-20-19

Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95

Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.     Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…

“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,…

For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up

  9min EMOM – Push Press iMn 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 85-90% For time: 50 D/U 15 Deadlifts 155/105 50 D/U 15 Hang Power Clean 155/105 50 D/U 15 Push Jerks 155/105 50 D/U *10 min Cap*

With a Partner Min 0-8 15 alt sets of KBS 53/35 rest 2 min Min 10-18 Build to a Heavy 3 Bench Press rest 2 min Min 20-28 Max alt sets of 15/12 Cal Row