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: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees
Weighted push ups 5 x 3 For time: 50 Wall ball shots, 20/14pound ball 25 K2E 40 Wall ball shots 20 K2E 30 Wall ball shots 15 K2E 20 Wall ball shots 10 K2E 10 Wall ball shots 5 K2E
15min to complete: 3×8 Elevator Dips 3×10 Glute Bridge Floor Press 3×12 Diamond Push Ups 30 Good Mornings 45/35 30 Toes to Bar 30 Reverse Lunges – Front Rack 135/95 30 Good Mornings 30 Reverse Lunges 30 Toes to Bar 30 Good Mornings
Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12 Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.
NO 5AM CLASSES EXT WEEK. THERE WILL BE A 9AM CLASS TODAY!!! Strength: Every 90 sec for 6 sets 1 Shoulder Press 115/75 3 Push Press 115/75 5 Push Jerks 115/75 15 min AMRAP 1 wall Climb 100′ Shuttle Run 20 KBS 53/35
WOD @ Bottom of Page Details Spring 30 Day Paleo Challenge, weigh ins April 26th ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat…