Why FRYYYYDAY? Because you will be FRYYYYED after this one!!!!!!
The 5 & 6 P.M. classes will be open gym due to trainer constraints. The On Ramp/Foundations class will run as scheduled.
WOD:
“FGB-ish”
3 Rounds of 1 min/AMRAP of each movement with a 1 minute rest between rounds:
-KB Swings 1.5/1 pood
-Bench Press 75/55lbs
-Box Jumps 20″
-Hang Power Cleans 75/55lbs
-Knees to Elbows
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75
Strength: Power Clean Max 70% x2, 75% x2, 80% x1, 85% x1…. WOD: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of:…
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
120 Double-unders 600m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups Skill: Snatch: work up in weight if form is good.
Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95
For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up