Monday, 9-23-15
Strength:
5×5 deadlifts 75%
Regrip every time
Every 7min for 28min:
Complete-
800m run
10 push up
10 pull up
Strength:
5×5 deadlifts 75%
Regrip every time
Every 7min for 28min:
Complete-
800m run
10 push up
10 pull up
Strength: 2 position snatch; 1 from floor and 1 from hang 70,75,80% X 3 5 RFT 10 G2O 95/65 200 m run/ 250 m row 12 KBS 53/35
15 min Farmer’s Carry X3 100′ w 1 KB out to each side 100′ w 1 KB overhead 100′ 2 KB Front Rack Side Shuffle 18 Min AMRAP 1000/750m Row 50 OHS (135/95) 40 Push Ups 30 Pull Ups
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
Strength/Skill – Power Snatch 75% x2 x3, Snatch Balance 80% x2 x3 10,9,8….3,2,1 Chest to Bar Pull Up Box Jump 30″/24″ T2B
Next hero wod Thursday!!! Chelsea 30 min EMOM 5 pull ups 10 push ups 15 air squats Back squat Work up to a heavy triple.
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups