Thursday, 1-5-17
9AM CLASS TODAY!!!!
Strength: Weighted Pull Ups 6X3
Five rounds for time:
20 Toes to bar
15 Walk out walk in Push Ups
10 Back squats 135/95
9AM CLASS TODAY!!!!
Strength: Weighted Pull Ups 6X3
Five rounds for time:
20 Toes to bar
15 Walk out walk in Push Ups
10 Back squats 135/95
Strength/Skill – Deadlift – Find your 3 RM (Hands do not leave bar) 10,9,8,7,6,5,4,3,2,1 Floor Press 135/95 Power Clean 135/95
Tabata D/U’s “Barbara” 5RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats
“DT” 5 RDs 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 S2OH 155/105 .. followed by… “Zachary Teller” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation) (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each…
WOD: Take 10 minutes to build up to a heavy single on Power Clean then, On the 2:00 for 7 rounds (14 minutes) 5 Power Cleans (70% of your heavy single) 5 Strict Pullups 25 Double-unders Strength/Skill: EMOM for 7 min: 2 Strict Shoulder Presses
For time- 100 Wall Balls 20/14 80 Sit up 60 Weighted Walking Lunges 45/30 40 DB Snatches 45/30 20 Man Makers 45/30