Monday, 1-30-17
Skill: the kip
AMRAP 15
10 Snatches (95/65)
10 Ring Push-Ups
10 K2E
10 Box Jump Overs (20 in)
Skill: the kip
AMRAP 15
10 Snatches (95/65)
10 Ring Push-Ups
10 K2E
10 Box Jump Overs (20 in)
Strength/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
Strength: Deadlifts 8 at 70% 6 at 75% 6 at 80% 4 at 88% 2 at 90% of 1 rep max Partner Workout For Time: 50/40 Cal Row 50 Box jump overs 24/20″ 50 DL 185/115 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 DL 50 Box jump overs 50/40 cal row
Strength – Hang Power Snatch 3-3-3-3-3 WOD For time: Kettlebell swing- Burpee ladder Reps of 13-12-11-10-9-8-7-6-5-4-3-2-1 13 KBS, 13 Burpees 12 KBS, 12 Burpees 11 KBS, 11 Burpees continue to 1 and 1……. 2.0/1.5 kb men 1.5/1.0 kb gals Staying Hydrated With the summer months quickly approaching, it is going to be extremely necessary to…
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us Strength/Skill – Halting Clean Deadlift – 3 X 5 7-6-5-4-3-2-1 Hang Cleans – 133/215 Wall Climbs
Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…