Strength/Skill – You have 15 mins to find your 1 rep max of this complex. Snatch Grip Deadlift-Power snatch-Hang Power Snatch
AMRAP in 6 mins.
12 Front Rack Lunges (Six/leg) Rx+ – 135/95 Rx – 115/80 Advanced – 95/65 Beginner – 75/55
9 KB Swings Rx+ – 2/1.5 – Rx – 1.5/1 Advanced – 1.5/1 Beginner – 1/1
6 HSPUs
Rest 1 Minute
AMRAP in 6 mins.
20 Mountain Climbers
10 Pull-ups
Open Gym today!!! Workout 16.1 20-min. AMRAP: 25-ft. overhead lunge 8 burpees 25-ft. overhead lunge 8 chest-to-bar pull-ups M 95 lb. W 65 lb.
Strength/Skill – Snatch Grip Deadlift 5 x 3-TnG with a 1-1000 ause at the top 4 R.F.T. 5 Inverted Burpee’s 10 T.G.U.’s 20 Pistols (2:1) 40 D/U’s
WOD Teams of 3 complete 1 Mile Run (as a team, cannot start movements till all 3 are back) 5 RFT – ( each person must complete 1 rep of each movement) 15 Burpee 25 Push Up 25 Sit Ups 25 t2b 25 Pull Ups 100 D/U
For time: 1-10 Sq. Clean 185/125 10-1 Burpee Pull Up 100m run after each round!!
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Split Jerk: 5@65%, 3@75%, 3@85% of 1 RM. Please know your weights! 8min EMOM: 3 Split Jerks @65% of 1RM For Time: 1000m row…. 100 D/U’s 40 Front Rack Lunges 95/65…
Strength: Deadlifts 3-3-3-2-2-2-1-1-1 For time: 10 Power Cleans (185/135) 30 Burpees 10 Power Cleans 30 Box Jumps (24/20) 10 Power Cleans 30 Burpee Box Jumps