Thursday, 10-3-19
10 Min EMOM
1 OHS 70-75% of 1RM
Every 90 sec for 6 sets
1 OHS 80-100%
“Squatting Isabel”
For time:
30 Squat Snatches 135/95
10 Min EMOM
1 OHS 70-75% of 1RM
Every 90 sec for 6 sets
1 OHS 80-100%
“Squatting Isabel”
For time:
30 Squat Snatches 135/95
9 AM CLASS TODAY!!! Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHS 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees. Skill work for remainder of time
Strength/Skill – Box Squat 5 x 3 A.M.R.A.P. 20 Minutes 3 Bar Muscle-Ups 6 Hang Power Clean – 115/83 9 D.B. Squat Thrust Jumps
Tabata Abs Hollow Rocks Sit Ups Med Ball Twists 100 Double Unders 25 Burpee Box Jump Overs 24/20 5 Rope Climbs 100 Double Unders 5 Rope Climbs 25 Burpee Box Jump Overs 100 Double Unders
EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B
Strength/Skill – Find your1 RM Power Clean & Jerk in 15 mins. Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Weighted D.B. Ab Mat S/U’s 45/25 (D.B.is always in contact w/chin) 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar