12 min Emom:
min 1- 20 weighted sit ups
min 2- 20 step ups
min 3- 20 supine ring rows
Max out in the following, you get 12:00 to find the most you can do:
High Hang Power Clean + Hang Power Clean + Power Clean + Push Press
High Hang Power Clean + Hang Power Clean + Power Clean + Push Jerk
High Hang power Clean + Hang Power Clean + Power Clean + Split Jerk
**when the 12:00 is up complete the following**
2.)
4 Min Amrap of Wall Climbs
Strength: Weighted Pull Ups 6X3 20 MINUTE ASCENDING LADDER 1 FRONT SQUAT 155#/115# – 1 PUSH UP – 200 M RUN 2 FRONT SQUATS – 2 PUSH UPS – 200 M RUN 3 FRONT SQUATS – 3 PUSH UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME
Warm up: 3 RDs at easy pace 5 Ring Rows 10 Sit Ups 10 Lunges 30 D/U 10 RFT: 5 Strict Pull Ups 10 DB Movement 70/50 15 GHD (weighted sit up 25/15) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench…
Murph heats 8:30 and 10 am. monday 9am class only! Fully Flexed Friday 15 Min to establish 1 RM Snatch rest 5 min 15 Min to establish 1 RM Clean and Jerk
12 Min EMOM Even- :50 Plank Odd- 15 T2B 14 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270*
6,7 and 8 AM classes tomorrow only. Closed friday! WOD: 15-20 Min to establish 1 RM Snatch Rest as needed 15-20 Min to establish 1 RM Clean & Jerk
Strength: Bench Press: 5X2 Partner Wod 800m Run (100 meters at a time) 80 Calorie Row 80 Box Jumps (24/20) 50 Clean and Jerks (135/95) 10 Rope Climbs One person works while the other rests.