Monday, 7-24-17
Strength:
Back Squat –
2×10 @ empty bar
3×5 @ 50, 60, 65%
2×3 @70, 75%
For time:
1000m Row/800m Run
then…3rds
25 Pull Up
7 S2O 135/95
Strength:
Back Squat –
2×10 @ empty bar
3×5 @ 50, 60, 65%
2×3 @70, 75%
For time:
1000m Row/800m Run
then…3rds
25 Pull Up
7 S2O 135/95
Skill:50-40-30-20 DU 25-15-10-5 T2B TIME CAP:10min Bench Press: 5,5,3,3,2,1 WOD:”Karen” For time: 150 wall balls 20/14 Every time ball is dropped complete 10 box jumps
Strength/Skill – C&J 3-3-2-2-1 15 min AMRAP 5 Wall Climbs 10 T2B 15 m Broad Jump
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…
Weighted Pull Ups 8×3 21-18-15-12-9-6-3 reps for time: Deadlifts 315/215 63-54-45-36-27-18-9 Bar Hops