Saturday, 3-10-18
6 Min AMRAP
15/12 Cal Row
10 HSPU (2:1)
rest 2 min
6 Min AMRAP
15 Wall Ball 20/14
5 Walk Out Walk In Push Up
rest 2
3 RFT
50 Air Squats
12 Push Jerks 155/105
6 Min AMRAP
15/12 Cal Row
10 HSPU (2:1)
rest 2 min
6 Min AMRAP
15 Wall Ball 20/14
5 Walk Out Walk In Push Up
rest 2
3 RFT
50 Air Squats
12 Push Jerks 155/105
Push Press 70% x 3 x 3 Power Clean 70% x 2 x 5 14 Min AMRAP- Ascending Ladder by 3’s 3-6-9-12…. *Each Rd begins with 25 d/u* KBS 70/53 Box Jump Overs 24″/20″
Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. PARTNER WOD SATURDAY Strength/Skill – Hang Power Clean 1RM 1-2-3-4-5-6-7-8-9-10 Hang Power Clean 70% of 1 RM H.S.P.U.’S
Strength: Snatch High Pull +Hang Power Snatch + Overhead Squat work up to a heavy single Build to Heavy Single 40-30-20-10 Reps each for time: Kettlebell swing, 53/35 Kettlebell front rack walking lunge, 40/30 Single arm kettlebell snatches, 40/30
Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80
Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups
Five rounds for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball After WOD – Pistol Practice Why Are Fish So Happy? Eating a diet that is high in seafood can help keep your mood stable. The EPA and DHA levels in seafood increase your levels of dopamine…