Warm Up:
15-9-3
Thrusters
Burpees
Strength:
Back Squat
3X10…you choose the weight
1 Rope climb
40′ Handstand walk or shoulder taps
1 Rope climb
20 Strict C2B Pull Ups
1 Rope climb
40 Handstand Push Ups
1 Rope climb
20 Strict t2B
1 Rope climb
40′ Handstand Walk or shoulder taps
1 Rope Climb
Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold
9 min AMRAP 3-6-9-12…. Power Cleans 175/125 T2B REST 3 min 9 min AMRAP 3-6-9-12…. Power Snatch 125/85 Box Jumps 20/18 REST 4 min 9 min AMRAP 3-6-9-12…. Thrusters 75/55 Bar facing Burpees
For Time: 42 Wall Balls 20/14 21Back Squats 155/105 30 Wall Ball 15 Front Squats 18 Wall Ball 9 Overhead Squats Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 80% Rest 2-3 minutes…
WOD and WINE Friday @7PM….Bring a friend!!! E2MOMx14 Power Clean + Hang Clean Below Knee + Jerk Build to a heavy complex 2015 Games WOD: “Triangle Triplet” 15-10-6 Thrusters 165/115 Bar Muscle Ups(Scale 1- c2b & ring dip, Scale 2- pull up & dip) *Scale as needed*
GYM IS CLOSED THIS MORNING. I WILL CALL THE AFTERNOON BY 3PM. STAY WARM AND BE SAFE. FOR THOSE OF YOU WHO REALLY WANT A WORKOUT, I HAVE EXTRA SHOVELS AT MY HOUSE…;)
Follow the path of the bar Strength/Skill – O.H. Squats 10-9-8-7-6-5-4-3-2-1 O.H. Squats 135/95 K.2.E. 6 Pistols (3L) (3R) after each round