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
As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back for certain reasons. This includes what…
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
Strength/Skill – Box Squat Strength/Skill: 60 lateral weighted step ups 30/20lbs – 24″/20″ 50 KB Swings 53/35 40 Back extensions 30 Ring Dips 20 Floor Presses 135/95 10 Walk-out walk-in push ups
Strength:Back Squat – 3×4 @60% 3×3 @70% 2×3 @75% of 1RM For time: 25-20-15-10-5 C2B Pull Ups Push Press 95/65 Deadlift 95/65
3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb
8 and 9AM classes only. For Max Reps in 33 EMOM min 1- Pull-Ups min 2- Air Squats min 3- Push-Ups min 4- Sit-Ups min 5- Strict Presses 75/55 min 6- Mountain Climbers min 7- Dumbbell Push Presses 45/30 min 8- Wall Sit min 9- T2B min 10- DB Thrusters 45/30 min 11- Plank…