Monday, 7-11-16
Strength:
E2MOM Clean and Jerk
3 Cleans + 1 Jerk @60%, 65%, 70%, 75%
Deadlifts 5X3
Sets 1-4 Betw. 60 and 75%
Set 5 @ 82.5%
Three rounds for time of:
135/95 pound Hang power clean, 15 reps
15 Burpees
Strength:
E2MOM Clean and Jerk
3 Cleans + 1 Jerk @60%, 65%, 70%, 75%
Deadlifts 5X3
Sets 1-4 Betw. 60 and 75%
Set 5 @ 82.5%
Three rounds for time of:
135/95 pound Hang power clean, 15 reps
15 Burpees
W.O.D. – 3 R.F.T. 400m Run 15 Hang D.B. Squat Cleans 30 Double Unders The power of the mind, practice and the human body. The human body is a powerful machine, when you set your mind to using it. Imagine the confidence, control and practice those humans needed in order to perform such feats. When…
Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
Strength/Skill – 1 RM Slpit Jerk (adhering to proper technique) Ten rounds for time of: 7 Burpees 7 Knees to elbows
BARBELLS FOR BOOBS Partner WOD One person works at a time, except for C&J’s, both work at same time. Angie DD 100 Breast to Bar Pull Ups 100 Chest to Deck Push Ups 100 Weighted Sit Ups 45/35 100 Goblet Squats 53/35 Grace 30 C&J 135/95 Each partner has to do between 1 and 3…
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*