SATURDAY, 4-29-17
6 Rounds:
Every 6 min Complete:
10 Med Ball Cleans 20/14
20 Burpee Box Jump Overs 24″/20″
30 Wall Balls 20/14
40′ Plate Push 45/25
*Rest with Remaining time *
6 Rounds:
Every 6 min Complete:
10 Med Ball Cleans 20/14
20 Burpee Box Jump Overs 24″/20″
30 Wall Balls 20/14
40′ Plate Push 45/25
*Rest with Remaining time *
Strength: Jerk 6 X1 as heavy as possible 4 RFT 12 Burpee over the bar 8 Push Jerks 155/105 4 HSPU
Strength – 5-5-5-5-5 Power Cleans “Little Bull” 2 R.F.T. 100 – Double Unders 25 – O.H. Squats 95/65 25 – Pull-ups 3 – Wall Climbs We found a way to have your next ho down with some root’n toot’n good BBQ! This recipe gives you that tangy taste without that added sugar. You can use…
WOD AND WINE TONIGHT! Bring a Partner!!! For Time – Run 800m(Scale row 1000m) 155/105 pound Clean and jerk, 21 reps Run 400 meters(Row 500m) 155/105 pound Clean and jerk, 21 reps Run 800 (row 1000m) *Scale as needed*
Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs
Strength Skill – Clean & Jerk 5 x 1 7 min AMRAP: 2 Power clean + jerk (50 % of 1 RM) 2 Burpees 4 Power clean + jerk (50 % of 1 RM) 4 Burpees 6 Power clean + jerk (50 % of 1 RM) 6 Burpees
Strength/Skill – Split Jerk 75%x3 80%x3 85%X2 90%x1 METCON Row 1000 Meters, followed immediately by: 4 Rounds 7 Power Clean – 175/113 50 Double Unders