Saturday, 7-20-19
“Dicko”
3 RFT
29 Push-Ups
6 Hang Power Cleans 110/75
29 AbMat Sit-Ups
6 Push Presses 110/75
29 Pull-Ups
6 Overhead Squats 110/75
29 Kettlebell Swings 53/35
“Dicko”
3 RFT
29 Push-Ups
6 Hang Power Cleans 110/75
29 AbMat Sit-Ups
6 Push Presses 110/75
29 Pull-Ups
6 Overhead Squats 110/75
29 Kettlebell Swings 53/35
Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv. Odd Min. – Beg./Int. 10 Goblet Squat 53/35 Adv. 12 Alternating Pistols 3 R.F.T. 20 S.2.O 115/75 25 Pull-ups 30 K.B. Swings 70/53
We will be going outside. Please bring proper attire. Skill – OH Squat Warm up – 10 Burgeners (P.V.C.) with an overhaed squat after each rep CFK W.O.D. – “Nancy” 5 R.F.T: 400m run 15 overhead squats 95lbs.
Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
I need a head count for BBQ 12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1
W.O.D. Skill – Split Jerk For time: 21 S.D.H.P 95/65 85/55 75/45 3 Push Jerk / Split jerk 95/65 85/55 75/45 18 S.D.H.P 6 Push Jerk / Split jerk 15 S.D.H.P 9 Push Jerk / Split jerk 12 S.D.H.P 12 Push Jerk / Split jerk 9 S.D.H.P 15 Push Jerk / Split jerk 6 S.D.H.P…