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 – Split Jerk 60×2, 65×2, 70×2, 75x3x2, 80x3x2 7 min AMRAP 10 Front Squats 115/85 10 Pull-ups Rest 4 Minutes 7 min AMRAP 10 Burpees (Bar facing, over your deadlift bar) 10 Hang Power Snatches (95/65)
No 6 and 7 pm classes Thursday the 30th. Come watch Janel and Matt at the Tribal Games. Master’s Qualifier Event #3 2 rounds for time of: 1,000-meter row 50 thrusters 30 chest-to-bar pull-ups Men use 65 lb. Women use 45 lb. Strength: Box Squats 5×3
6 min EMOM 3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80% 4 Rounds: 1 min- Ring Push ups 1 min- Deadlifts 135/95 “Fran” 21-15-9 Thruster 95/65 Pull up After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b,…
Strength/Skill – A1.) Back Squat – 3 X 10 @ 65% A2.) 3 X 10 Strict Toes to Bar A3.) 3 X 10 Ring Rows WOD 10 min AMRAP Ascending Ladder 1 Shoulder to Overhead 1 KB Swings 1 Box Jumps 2 Shoulder to Overhead 2 KB Swings 2 Box Jumps, etc. Rest 30 seconds…
15 min to establish heavy complex of: 1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch 20 min AMRAP 50 D/U 3:1 40 DB Snatch 50/35 30 Walking Lunges w/ 1DB 50/35 15/12 AAB Cal
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