Monday, 9-9-19
15 min
Snatch High Pull
3@95
3@100
2@105 % of 1RM
Power snatch
5X1 Increasing weight
GI Jane
100 Burpee Pull ups
15 min
Snatch High Pull
3@95
3@100
2@105 % of 1RM
Power snatch
5X1 Increasing weight
GI Jane
100 Burpee Pull ups
Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row
Bring a deck of cards this Saturday!! Strength: Weighted Pull Ups/ Strict Pull Ups/ Neg. Pull Ups 6X3 Increasing weight Partner WOD 5 Rounds 21 Pushups- Partner holds Elbow Plank. 7 Back Squats 135/95- Partner holds bottom of squat 5 Hang Power Snatch 135/95 – Partner does Handstand hold
With a 38 Min Running Clock: 0:00-10:00 AMRAP 50 D/U 5 Burpee over Bar 5 Deadlifts 315/225 rest 4 min 14:00-24:00 AMRAP 15 Wall Balls 20/14 15 Power Snatch 75/55 24:00-28:00 rest 28:00-38:00 AMRAP 25 Air Squats 10 Hang Power Cleans 115/85 5 S2OH 115/85
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
6 RFT 1 Rope Climb 2:1 8 DB Walking Lunges 50/35 10 DB Front Squats 50/35 12 DB Push Press 50/35 25 Med Ball Twists 20/15 *30 min Cap*
Friday hours are 5,6,7 and 9 am only. Saturday hours 8 and 9 am. Closed Easter Sunday. Every 1:30 x 6 min: @ 50-60% 1 Halting Power Snatch (2s at knee) 1 Power Snatch … Directly into 6 min EMOM 1 Power Snatch @ 70-80% (12 min ) 5 RFT 10 DB Power…