Saturday, 10-28-17
6 RFT:
10 DB Thruster Press (Thruster + Push Press) 30/15
12 Pull Up
14 V- Up
16 Box Jumps 24″20″
6 RFT:
10 DB Thruster Press (Thruster + Push Press) 30/15
12 Pull Up
14 V- Up
16 Box Jumps 24″20″
Strength/Skill – Front Squat 75×5, 80×4, 85×3, 90×3 AMRAP – 5 Minutes: 5 Power Clean and Jerk (155/105) 5 Bar Holding Burpees Rest 5 Minutes AMRAP – 5 Minutes: 7 KB Swings (72/53) 5 Box Jump Overs (24/20)
Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep
Buckley’s this Saturday night at 7. Let me know if you can make it to dinner. Strength: 5 sets 30 sec on 30 sec off -Strict Handstand Pushups* 30 sec on 30 sec off- Strict T2B 4RFT 30 Wall Balls (20/14) 15 Hang Power Cleans (135/95)