Friday,9-2-16

Tribal Games Friday night. Come watch Janel, Marcus and Matt compete. No 6PM class Friday and no 7AM class Saturday. Strength: Strict Press-5×3 @65% of Jerk Push Press- 5×3 @70% of Jerk Push Jerk (not split)- 5×3 @75% of Jerk WOD: Death by- T2B+ KBS 53/35 Min 1- 1 t2b & 1 KBS Min 2-…

“THE AIR FORCE WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats ‘Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed…

12 min EMOM Min 1:3 Back Squats Min 2:12 Box Jumps FOR TIME 50 – 40 – 30 – 20 – 10 Wallball Shots 20/14 Weighted Sit Ups 45/30

Warm up: Hamstring and Quad stretching Calf stretching 15 Jumping Squats as high as you can jump EMOM for 12 min 40yd Sprint 5RFT 12 HR Push Up 9 Hang Power Clean 95/65 6 s2oh 9 min CAP

Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb

Stretch class with Doug Wednesday July 31st at 8am. Bring a yoga mat   Handstand Practice (HSPU, HS walk, strict work) Every 2 min death by: 2 DB Snatch 50/35 2 T2B 2 Push Up *each round you increase by 2 reps each movement*