Monday, 10-23-17
Strength:
Sq. Clean
3 pos cleasn( floor, below knee, above knee) x 5
70-80% of 1 RM clean
25-20-15-10-5
Wall Ball 20/14
75-60-45-30-15
D/U
* 100 m Farmers Carry53/35 After each rd. *
Strength:
Sq. Clean
3 pos cleasn( floor, below knee, above knee) x 5
70-80% of 1 RM clean
25-20-15-10-5
Wall Ball 20/14
75-60-45-30-15
D/U
* 100 m Farmers Carry53/35 After each rd. *
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
Strength: Every 90 sec for 8 sets perform: 5 C&J @ 70% + 5 Push Ups Deadlift 7 X 1 Going for Max Effort 12 Min AMRAP 6 Power Snatches 115/75 12 K2E
I need a head count for the BBQ!!! Teams of 3: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Wall Climbs 135/95
Strength: Sumo Deadlift 8×3 build to heavy triple Tabata Power Clean 115/85 Deadlift 115/85 Floor Press 115/85 Toes to Bar *rest 2 min between movements* Lowest Score for each movement is counted
Skills Day: 5 Min AMRAP- D/U’s Hand Walk/Push-up/Hold Practice Wod: 2 RFT- 18 Cal Row 15 thruster 95/65 12 Pull-ups