Thursday, 11-15-18
Deadlift-9 sets
3×3 @ 70% of 1 RM
3×3 @ 80%
3×3 @ 85%
5 RFT:
20 Wallball 20/14
20 Power Clean 75/55
*20 min Cap*
Deadlift-9 sets
3×3 @ 70% of 1 RM
3×3 @ 80%
3×3 @ 85%
5 RFT:
20 Wallball 20/14
20 Power Clean 75/55
*20 min Cap*
NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…
50 Power cleans (135/95) 50 Wallballs 50 KB Swing (1.5/1)
EMOM x 10 2 Push Press + 2 Push Jerk + 1 Split Jerk For time: 5 RDs – 10 Pistols 2:1 15 Box Jumps 24/20… …right into… 5RDs – 8 DB Box Step Overs 50/35 12/10 Cal Row *22 min Cap*
12 min EMOM Min 1,2,3 – 5 Strict Press Min 4,5,6 – 3 Push Press Min 7,8,9 – 2 Push Jerk Min 10,11,12- 1 Split Jerk 0:00 – 5:00 AMRAP 15 Front Squats 95/65 15 Lateral Barbell Burpees 5:00 – 7:00 rest 7:00 – 12:00 AMRAP 12 Front Squats 135/95 12 Burpee Box Jumps 24/20…
Every 2 min for 10 min 1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch For time: 25 Power Snatch 115/85 50 Burpee Box Jump Over 24″/20″ 50 Power Snatch 75/55 100 Box Jump Over 24″/20″ *22min Cap*