Monday, 2-4-19
9 min E3MOM
Back Squat
3×10 @ 55,60,65% of 1RM
5 RFT:
10 DB Burpee 50/35
20 DB Lunge Steps 50/35
30 Medball Twists 20/14
*22 min Cap*
9 min E3MOM
Back Squat
3×10 @ 55,60,65% of 1RM
5 RFT:
10 DB Burpee 50/35
20 DB Lunge Steps 50/35
30 Medball Twists 20/14
*22 min Cap*
In teams of 2: 100 Hang Power Cleans (95/65) 100 Front Squats (95/65) 100 Hang power Snatch (95/65) 100 Back Squat (95/65) ** E2MOM 10 Burpees 1 person works at a time!
E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean
3RFT 10 HSPU 20 Alt. Pistols 30 Cal Row 40 D/U’s 20 min Cap Strength: Every 1:30 for 15 min 3 Power Snatches + 1 OHS @ 75% of Snatch
12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…
Skill – Handstand mechanics W.O.D. – For time: 21-15-9 Squat Cleans – 135/95 50 Double-Unders Handstand Push-ups 50 Double-Unders Inspirational video about injury. Injuries are part of being human. Some are preventable, some are not. They are less then fun, I’d even call them un-fun and sometimes even scary. After watching the above video some…
25 Min AMRAP- 10 Push press 115/85 10 KB Swings 70/53 10 Box jumps 24/20