No 5am class. CM delayed start.
With running clock:
0:00-10:00
3 rd
4 Power Clean 155/115
4 Front Squat
4 Shoulder to Overhead
10:00-25:00
2 rd
100 D/U
40 Sit Up
30 OHS 115/85
40 Sit up
100 D/U
25:00-35:00
AMRAP
5 DB Thruster 35/25
5 KBS 70/53
10 DB Snatch 35/25
30 Min EMOM Min 1 – 10 HR push up Min 2 – 10 Dips Min 3 – 15 Air Squats or 10 Pistols Min 4 – 6 DB shoulder press Min 5 – 10 Back ext. Min 6 – 12 Pull Ups
Strength/Skill: Back Squat: 50%x5, 60%x5, 65%x5, 70%x5, 65%x5 – rest 90 sec between sets Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 25 Strict pull-ups
Strength/Skill – 10 min EMOM – 3 TnG Power Snatches (Weight should be sufficient to perform 3 non-stop, with good mechanics. That Means NOT CRAZY HEAVY 15 min AMRAP: •1 Rope climb •10 K2E •15 Push-ups (Chin to Floor) •30 Du
Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!! Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!! 5 min amrap: 10 sdhp 75#/65# 10 box jumps 20″ 1 min rest 5 min amrap: 10 push press…
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
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