Strength – Push Jerk 3-3-3-3-3
W.O.D. – For Time:
Max unbroken reps, G2O (ground to overhead) 50% of body weight…
then with in one minute:
10 R.F.T. –
3 H.S.P.U.’s / 6 negatives
6 S.D.H.P.- 75/55
9 SQUATS …..
then with in one minute….
Max unbroken reps, G2O (ground to overhead) 50% of body weight
Record Max Rep G2O’s along with your 10 R.F.T.
Strength/Skill: 8 sets @ 70% with a 1:30 rest in between Clean Deadlift + Clean Deadlift Pull + Hang Power Clean + Hang Squat Clean rest 10 sec.+ Squat Clean 12 Min AMRAP 50 D/U’s 10 Box Jumps 15 Sit Ups
EMOM x 5 min 5 Strict Press For time: 30/25 Cal Row 60 Hollow Rocks 30/25 Cal Row 60 Weighted Sit-Up 40/25 30/25 Cal Row 60 T2B 30/25 Cal Row *26 min Cap*
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes
Overhead Walking Lunge (PVC) 15 Sit-ups 10 Push-ups 5 Pull-ups Burgener W.O.D – For time: 80 squats 95 pound Push press, 10 reps 60 squats 95 pound Push press, 20 reps 40 squats 95 pound Push press, 30 reps 20 squats For Katie Fabs and Cindy P: This video is your homework!!!!
We would like to present Yoga for athletes. We will be offering 2 free Vinyasa style classes. Tuesday the 19th @ 9:15am and Wednesday the 20th @ 7pm. There are several benefits of Yoga, some of which are : Loosen tight muscles Improve flexibility and mobility Improve muscular endurance and core strength. Improve stress and…
Partner Wod 3 rounds EACH of: Partner 1: 75 D/U’s Partner 2: Max Russian KB Swing 70/53 Switch Partner 1: 30/25 Calorie Row Partner 2: Weighted Sit Ups 35/25 Switch