Monday, 10-12-15
Strength:
Snatch pull
75%x3, 80%x3, 85%x3
Not TnG
Snatch grip push press
5,4,3,2,2
Wod:
7min AMRAP
21-15-9
Hspu
C2b
(If you finish the 9 c2b within the 7min start over at 21 hspu)
*scale as needed*
Strength:
Snatch pull
75%x3, 80%x3, 85%x3
Not TnG
Snatch grip push press
5,4,3,2,2
Wod:
7min AMRAP
21-15-9
Hspu
C2b
(If you finish the 9 c2b within the 7min start over at 21 hspu)
*scale as needed*
15 min to work on Muscle Ups 15-12-9 Row For Calories Wall Balls rest 3 min 12-9-6 Burpee Box Jumps Wall Balls rest 3 min 9-6-3 M/U Wall Balls
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Box Squats 70%x3 75%x3 80%x3 85% 3×2 7 R.F.T. 15 Box Jumps 24/20 10…
Strength/Skill – 8 min. EMOM – 1 Deadlift – 1 Clean Pull – 1 Power Clean – 1 Jerk. Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of 135/95 lb. Power Clean 60 seconds of 24/20 Box Jumps 60 seconds of 95/65 lb. Push Press 60 seconds of…
Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches + 1 O.H.S. – Starts @:15 mins past the hour.. 5 Rounds: -10 Power Snatch 95#/65# -10 Pull Ups -10 Pistols(Sub 30 Squats Or Banded Pistols) -10 Handstand Push Ups(Several Scaling Options) *20 Minute Cap*
Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow
“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….