Monday, 10-29-18
Back Squat – try for 1 RM
E2MOM x 16min
10 @ 55% 1 RM
8 @ 65%
6 @ 70 %
4 @ 80%
1 @ 90%
1 @ 95%
1 @ 95+%
1 @ 95+%
15 min AMRAP
12 Thruster 75/55
10 Burpee Over Bar
8 K2E
Back Squat – try for 1 RM
E2MOM x 16min
10 @ 55% 1 RM
8 @ 65%
6 @ 70 %
4 @ 80%
1 @ 90%
1 @ 95%
1 @ 95+%
1 @ 95+%
15 min AMRAP
12 Thruster 75/55
10 Burpee Over Bar
8 K2E
Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*
Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35
5 RFT: 35 Air Squats 30 Wall Balls 20/14 25 Cal Row 20 Power Snatch 95/65 15 Burpee over Bar
Gym is closed until further notice. Today’s Home WOD 5RFT5o D/U’s or 75 Tuck Jumps30 Alt. DB/ KB Snatches30 Goblet Squats
NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength: Shoulder Press 3-3-3-3 WOD: 21-18-15-12-9-6-3 KB Swing (70/53) Pullup
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#)…