4x Pause Front squat + Front Squat
*2 Sec pause*
starting at 75% and increasing.
For Reps: (let clock run to 17 min)
3 Min AMRAP-
3 Power Snatch 75/45
25 D/U
Rest 90 Seconds
4 Min AMRAP-
3 Power Snatch 95/65
50 D/U
Rest 90 Seconds
2 rds –
3 Power Snatch 115/85
75 D/U
AMRAP with remaining time: T2B(Scale K2E)
Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53
NO 5AM CLASS THURSDAY 5/12 Strength/Skill – Goblet squat! WOD In a team of 3, complete the following 150 goblet squats (53#/35) 210 push ups 270 mountain climbers once you finish the 3 exercises, each team member must row 250m. Only one team member per exercise.
HOT SHOTS 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Post time to comments. “Hotshots 19” THIS CAN BE SCALED WITH BY PERFORMING WITH A PARTNER
Warm up: 2rds at easy pace 7 BB Power Snatch 7 BB Deadlifts 5 t2b 5 Burpee with a partner 0:00- 20:00 AMRAP 30 Power Snatch 75/55 15 HSPU 30 Deadlift 75/55 rest 5 min 25:00-38:00 AMRAP 25 OHS 95/65 20 T2B 15 Burpee to plate 200′ 2-KB Farmers Carry 53/35
Strength -Push Press 5-5-5-5-5 W.O.D. – 4 R.F.T. 30m Bear Walk 30 Double Unders 30 Box Jumps Injuries and Fun “Accumulating injuries are the price we pay for the thrill of not having sat around on our asses” –Mark Rippetoe Injuries: First- They are a bitch. Pretty simply, they suck. Injuries, even the smallest kinds,…
No 5AM today!! 12 min Alt EMOM: Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) 5 min AMRAP: Buy-In: 100 D/U Immediately Into… 12 Hang Snatch 75/55 4 Burpee Box Jump Overs 24/20 Rest 5 Minutes 5 min AMRAP: Buy-In: 100 D/U…