Saturday, 9-29-18

Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35

Holiday schedule: July 4th and 5th : 7,8,9 am only!   1776 WOD   For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete…

10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl

Every 1:30 for 8 sets (12min) 1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch Inceasing weight 5 RFT 15 Power Snatch 75/55 21/15 Cal Row *13 min Cap* 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Test yourself — Accumulate 1:30 in an…

Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1  

Srength/Skill: 12 min to find your 1RM Snatch balance. 5 rounds for time 50 D/U’s 15 OH squats (95/65#) 20 weighted sit-ups 35/25