Thursday, 12-21-17
Strength:
Back Squats
8×4 @ 55-80% 1RM
Weighted Pull Ups
7×3
For time:
12 Power Clean and Jerks 165/125
then 2 rds of…
15 T2B
15 C2B
then..
12 Power Clean and Jerks 165/125
Strength:
Back Squats
8×4 @ 55-80% 1RM
Weighted Pull Ups
7×3
For time:
12 Power Clean and Jerks 165/125
then 2 rds of…
15 T2B
15 C2B
then..
12 Power Clean and Jerks 165/125
Strength/Skill – Barbell Complex – Squat Snatch ,Hang Power Snatch, Hang Squat Snatch *Find the most amount of weight you can successfully do this barbell complex with* AMRAP 7 Minutes 5 Burpee Dumbbell Box Step Overs – 25/s/45′s 10 Power Clean – 103/155 *You must get at least 4 Rounds to Rx*
TABATA Something Else Pull-ups Push-ups Sit-up Squat :20 on/:10 off x8 1min rest between Handstand Push up practice or Handstand walk practice
Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20
REMEMBER WE NOW HAVE 7 PM CLASSES ON TUESDAY’S AND THURSDAY’S 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Three Positon Power Clean: For load – Mid Thigh, Knee, Floor…in that order 5 attempts For video click here 9-6-3 Squat Snatch – 135/95 Shoulder to Overhead – 155/115 *Remove and…
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…
20 Min EMOM 1- 10 Alt. Pistols 2- 10/8 AAB Cal 3- 5-8 Strict Pull Up 4- :50 Plank 10 min AMRAP 10 Devil Press 40/25 1 Rope Climb 10 HSPU 2:1 1 Rope Climb