Strength/Skill – Deadlifts. 15 mins to find a 3 RM
4 minute AMRAP (for reps, not rounds)
6 thrusters (95/65#)
3 over the bar burpees
rest 1 minute
4 minute AMRAP (for reps, not rounds)
6 over the bar burpees
3 thrusters (95/65#)
Skill – Pistols W.O.D. Three rounds for time: 30 Burpees 15 Deadlifts 10 Pistols 400m run
WOD: Diane 21-15-9 Deadlift 225/155 HSPU Strength: 7×1 Split Jerk Technique or working up to 80-90% of 1 RM
Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scale: Dirty 30
Strength – Bent Over Row For time: 10 – Deadlifts 135/95 Move weight 100m 10 – Bent over rows Move weight 100m 10 – Hang power cleans Move weight 100m 10- Front Squats Move weight 100m 10 Push presses Move weight 100m 10 – Back squats Move weight 100m Written by a well known businessman…
JC’s this Saturday night @6:30. Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-8 Build to 2 RM Push Jerk Min 9-12 Build to 2 RM 2 rounds 30 Weighted Sit Ups 50/35 30/24 Cal Row 30 DB Hang Clean & Jerks 50/35 30 Wall Balls 20/14
Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders