Thursday, 11-1-12
Weigh-ins are today!!
Strength/Skill – Snatch: 1-1-1-1-1-1-1-1
7 Rounds for time:
2 Snatches (155/115)
4 HSPU
8 Pull-ups
Weigh-ins are today!!
Strength/Skill – Snatch: 1-1-1-1-1-1-1-1
7 Rounds for time:
2 Snatches (155/115)
4 HSPU
8 Pull-ups
EMOM X 10 Min 1 – 10 Burpees Min 2 – 15 Wall Balls 3 Rounds: 10 Power Cleans (155/115) 10 Front Squats 10 Push Jerks
Sunday Funday Partner WOD. Don’t forget to sign up. 16 Minute AMRAP: 500 meter row 20 Pull Ups 40 Back Squat (135/95) 20 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 10 Overhead Squats (95/65) 20 Pull Ups Snatch 60%x2, 70%x2, 80%x2, heavy single
Strength – Thrusters 5×5 W.O.D. – 5 R.F.T. 16 D.B. Split Landings 21 Hollow Rocks 26 Medicine Ball Cleans
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*
For max reps: 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) 3 Minutes rest 1 Minute squat clean, 165#(115#) 3 Minutes rest 1 Minute squat clean 185#(125#) 3 Minutes rest 1 Minute squat clean, 205#(135#) Scaled, follow pattern with adding weight you…
Strenght/Skill -A. emom – power clean start at 155/85# add 10# every min until max B. emom – 12mins odd – 2-4 MU even – 10 KBS 2/1.5pd 10min amrap 8 HSPU 20 SDHP 75/55 10 Box Jumps 24/20