Every :30 for 5 min (10 sets)
4-6 Weighted Pull Ups (6-8Pull ups)
rest 2 min
Every :30 for 5min (10 sets)
4-6 Weight Dips (6-8 Dips)
rest 2 min
Every :30 for 5 min (10 sets)
7-10 Hollow Rocks
14 min EMOM
Even- 8 Thrusters 135/95
Odd- 12 Burpee over bar
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)
SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS 27 Cal Row 27 Hang Power Snatches 45/33 50 D/U’s 21 Cal Row 21 Hang Power Snatches 75/55 50 D/U’s 15 Cal Row 15 Hang Power Snatches 95/65 50 D/U’s 9 Cal Row 9 Hang Power Snatches 115/85 50 D/U’s
10 RFT 5 Chest to bar Pull-ups 10 Burpees 15 Kettlebell swings 53/35
Strength/Skill – Power Cleans 3-3-3-2-1 15 min A.M.R.A.P. : 10 – Burpee Pull-ups 15 – P.J.’s 95/65 20 Medi-Ball Cleans
Team WOD For Time 100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth) 100 Shoulder to Overhead – 115/85 (One works, one rests) 100 Pull-ups – (One works, one rests) 800m Plate Run 45/25 – (Run together, One carries at a time)
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Back Squat 3 x 10 @65% 9 RFT: 4 Weighted Pistols 53/35 5 Shoulder to Overhead 115/85 6 Dips *Scale as needed*