Monday, 10-9-17
Regular hours today…who loves ya??
12 Min EMOM
Even: 5-10 Strict Pull Up
Odd: 5-10 T2B
10 RFT –
9 S2O 135/95
35 D/U
Regular hours today…who loves ya??
12 Min EMOM
Even: 5-10 Strict Pull Up
Odd: 5-10 T2B
10 RFT –
9 S2O 135/95
35 D/U
The open starts this week!!!!!!!! Did you sign up? Strength/Skill – Front Squat 5×5. 10 min A.M.R.A.P. 8 burpee box jump overs 24/20 10 thrusters (95#) 30 D/U’s Rest 3 Mins. Half the work half the time. Can you equal the first A.M.R.A.P.? 5 min A.M.R.A.P. 4 burpee box jump overs 24/20 5 thrusters (95#)…
6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
12min EMOM 10 Wall Balls 20/14 10 Burpees 50-40-30-20-10 Double Unders(3:1) Sit ups *10 Thrusters after each round* 115/75
Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 10 Wall Balls 20/14 15 Box Jumps 24/20 400m Run
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
2 RDs 5 BB Hang Power Snatch 5 BB Behind the neck Snatch Grip Push Press 10 BB Deadlifts 1 min Calf Stretches E2MOM for 12 min 1 Snatch Grip High Pull + 2 Power Snatch + 1 Hang Power Snatch For Time: 200m Run 21 Deadlifts (245/165) 200 m Run 18 HSPU 2:1 200m…