“Mile Gone Bad”
Run 400 meters
25 Wall Balls (20/14)
25 SDHP (75/55)
25 Box Jumps (24/20″)
25 Push Press (75/55)
Run 400 meters
25 Wall Balls
25 SDHP
25 Box Jumps
25 Push Press
Run 400 meters
25 Wall Balls
25 SDHP
25 Box Jumps
25 Push Press
Run 400 meters
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill -E.M.O.M. 8 Minutes 2 Back Squats 225/155 5 Strict Pull-ups 30 Front Rack Lunges – 125/85 30 Power Cleans –125/85 30 Overhead Squats – 125/85 50 Kettlebell Swings – 53/35
2 RDs 5 BB Hang Power Snatch 5 BB Behind the neck Snatch Grip Push Press 10 BB Deadlifts 1 min Calf Stretches E2MOM for 12 min 1 Snatch Grip High Pull + 2 Power Snatch + 1 Hang Power Snatch For Time: 200m Run 21 Deadlifts (245/165) 200 m Run 18 HSPU 2:1 200m…
Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2
3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Pistols Run 800m Then 10 rounds of the couplet: 10 H.S.P.U.’S 10 Pistols Then… Run 800m