Thursday, 1-17-19
15 min EMOM
Min 1 – 12 Hollow Rocks
Min 2 – :50 Plank
Min 3 – 14 Medball Twist 20/14
8 RFT
2 Rds of “Cindy”
50′ Weighted Walking Lunges 35/20
* 24 min cap*
15 min EMOM
Min 1 – 12 Hollow Rocks
Min 2 – :50 Plank
Min 3 – 14 Medball Twist 20/14
8 RFT
2 Rds of “Cindy”
50′ Weighted Walking Lunges 35/20
* 24 min cap*
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)
Stone Work 4 RFT 50 D/U 2:1 25 T2B 12 Sq. Clean 165/115 *17 min Cap*
Strength/Skill – 8 min. EMOM – Even min. – 1 Clean Dead Lift- 1 Hang Clean 115/85 odd min. – 20 d/u’s or s/u’s – no scale – 8 push-ups H.R. 21-15-9 reps for time of: 135-lb. cleans Ring dips Post time to comments.Let’s hear it!!!!
MetCon: AMRAP – 22 Min 22 Double Unders 11 Deadlifts, 185/135lb 22 Push Ups 11 DB Hang Squat Cleans, 35/25lb These are good hang squat cleans, except we are not going to drop them as fast as she does. We will receive and hold for a one – one thousand.
Strength: Bench Press 5X5 Partner WOD 500m Row 30 Snatches (115/85) 40 Clean and Jerks (115/85) 50 Deadlifts 115/85 60 Burpee Pull Ups 50 Deadlifts 115/85 40 Clean and Jerk (115/85) 30 Snatch (115/85) 500m Row *30 miute cap
Team Karabel In teams of two, 20 rounds for time: 3 Power snatch, 135# (95#) 15 Wall balls, 20# (14#) 1 partner works at time, partners alternate rounds.