Thursday, 3-19-20
Check your inboxes for todays WOD!
Check your inboxes for todays WOD!
Strength: 15 min to establish heavy single Snatch (yes, squat) 5 RFT: 36 D/U 18 DB Power Clean 45/30 9 DB Front Squat 45/30 *Shuttle Sprint 20-40-60′ after each round*”
9 min EMOM Min 1- :50 Push up Plank Min 2- 12/10 AAB Cal Min 3- 12 DB Push Press 50/35 24 min AMRAP 10 Bar facing Burpee 20 T2B 10 Hang Power Snatch 115/85 20 KBS 53/35 *Every 2 min 10 HR Push up*
25 min to complete 4×10 Bench Press 4×12 DB Flys 4×15 BandedTricep Pull down 4×12 Dips 4×8 French Press 7 min AMRAP 5 Deadlifts 185/125 10 HR Push Up 15 Alt. DB Snatch 50/35
Spring is 3 weeks away…hooray!!!! Skill/Strength – Squat Clean Thrusters W.O.D. – 5 RFT 15 Squat Clean Thrusters 95/65 10 C2B Pull-ups/20 C2B Jumpimg Pull-ups 10 Ring Push-ups (Games Style)
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)
With a 30 min running clock: 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 115/85 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 135/95 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 155/105