Saturday, 3-3-18
With a partner:
14 Rds
25 Power Snatch 75/55
25 Pull Ups
200m Run
25 T2B
*Split Reps however. Run is completed together*
With a partner:
14 Rds
25 Power Snatch 75/55
25 Pull Ups
200m Run
25 T2B
*Split Reps however. Run is completed together*
Strength/Skill – C & J 8 Min EMOM x 5 50-40-30-20-10 reps for time of: Weighhted Sit Ab Mat Sit-ups Kettlebell Swings 53/35
Skill 20 min for Handstand work HSPU/HS walk/ HS holds WOD 15 min AMRAP 15 T2B 10 KBS 53/35 5 Wall Climbs
12 Min EMOM Even: 15 Hollow Rock Odd: 15 Sit Up 15 Min AMRAP 25 Wall Ball 20/14 15 C2B Pull Ups (20 Pull up or 30 Ring Rows) 9 Power Clean & Jerks 135/95
Strength/Skill – Strength Bench Press 3 RM 20 min AMRAP Sand Bag Run 200m 40/20 5 Inverted Burpees 10 S.D.H.P.’s 95/65
Complete as many rounds as possible in 20 minutes of: 5 Thrusters, 95#/65# 7 Hang power cleans, 95#/65# 10 Sumo deadlift high pulls, 95#/65#
50 Reps Each with Emty Bar Hip thrust Floor press Zercher squat Bent-over row Strict press Biceps curl Alternating lunges SDHP Good Mornings Pogo hop