Saturday,11-6-16
Isabel
30 Snatches 135/95
10 min cap
rest 5min
1 mile run timed…..
then
20 Man Makers (40/25)
Isabel
30 Snatches 135/95
10 min cap
rest 5min
1 mile run timed…..
then
20 Man Makers (40/25)
Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95
E3MOM x 9 min (3 sets) 15 Back Squats @ 25-35% of 1 RM 2RDs: 12 Hang Sq. Clean Thruster 75/55 12 Lat. Burpee Over Bar …right into… 2RDs: 8 Hang Sq. Clean Thruster 95/65 12 Lat. Burpee Over Bar ..right into… 2RDs: 4 Hang Sq. Clean Thruster 115/85 12 Lat. Burpee Over Bar
Today’s hours are 8 and 9 am only. 3 RDs for max reps 1 min Max Burpee 1 min Max Wall Ball 20/14 1 min Max Jumping Squats 1 min Max Weighted Sit Up 25/15 1 min Max Hang PowerClean 115/85 1 min REST
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Burpee Weighted Sit-up 45/25 *Begin each round w/100m run* Snatch 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
Strength/Skill – None Remembering “The Fallen” 5 R.F.T. 9 – Squat Cleans 155/115 11- TGU’s 53/35 01 – Legless Rope Ascent
For Time: 300m Row 30 Burpees 30 Deadlifts 225/185 30 HSPU 200m Row 20 Burpees 20 Deadlifts 20 HSPU 100m Row 10 Burpees 10 Deadlifts 1o HSPU