Thursday, 2-15-18

WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65

18 min EMOM Min 1 – 30 Scissor Kicks Min 2 – 15 KBS 53/35 Min 3 – 25 Med Ball Twists 20/14 With a Partner complete: 9 min AMRAP Buy in: 75/55 cal row ..then.. 40 Snatch 95/65 30 Snatch 135/95 AMRAP Snatch @ 185/125 (Any style snatch)

2011 team WOD 6 from Southwest Regionals. For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead, 45# (25#) 30 Toes-to-bar 100 foot Overhead walking lunge, 45# plate (25#) Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the row. When that athlete has…

Strength/Skill – 1 RM Jerk Row 1000m 50 Back Squats 135/95 50 Pull-ups Time to beat – 9:21

10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…

PARTNER WOD THURSDAY Memorial Day Murph Participants Strength/Skill – Snatch Grip Deadlift 1-1-1-1-1 4 .R.F.T. 40 Reverse Sit-ups with Ab Mat 20 Box Jumps 24/20 10 Snatch Grip Deadlifts 80-85% of 1RM