Monday, 10-22-18
12 min Alt EMOM
Even- 50 D/U
Odd- 4 Power Clean & Jerk 155/105
5 RFT
20 Back Squats 155/105 (from the ground)
15 KBS 70/53
10 Burpee Box Jump Overs 24″/20″
*18 min Cap*
12 min Alt EMOM
Even- 50 D/U
Odd- 4 Power Clean & Jerk 155/105
5 RFT
20 Back Squats 155/105 (from the ground)
15 KBS 70/53
10 Burpee Box Jump Overs 24″/20″
*18 min Cap*
Skill – 15 Min for Handstand, D/U’s, or M/U’s practice. WOD – 9 Min AMRAP 7 C2B 13 Thruster 95/65 Immediately following the 9 Min you have: 6 min to find 1 RM Clean & Jerk
W.O.D. – 4 rounds for time: Run 400 m 10 Squat Cleans 135 / 95 15 Burpee Pull-ups
Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run
Strength – Strict Press – 3-3-3-3-3 W.O.D. – 3 Rounds 21 Forward Walking Lunges 21 Backward Walking Lunges 21 Ring Dips MORNING CLASSES: 6AM, 7AM, 8AM, 9AM, 10AM EVENING CLASSES: 4PM, 5PM, 6PM, 7PM
Close Grip Bench Press 3×10 (10 min) “Yeti” For time: 25 Pull-ups 10 Muscle Ups 1.5 mile run 10 Muscle Up 25 Pull-ups *25 min Cap*
Strength/Skill – 3 RM Power Clean & Jerk For Time 100 Thrusters 95/65 Every time you drop the barbell – 4 Burpees + 4 Sit-Ups