Thursday, 4-11-19
30 min to complete
3×10 Flat Bench Press
3×20 Tricep Banded Pull Down
3×10 Weighted Push Up
3×15 French Press
3×10 DB Flys
6 min AMRAP
30 Russian Swings 70/53
30 K2E
30 Walking Lunge w/ 1 KB 70/53
30 min to complete
3×10 Flat Bench Press
3×20 Tricep Banded Pull Down
3×10 Weighted Push Up
3×15 French Press
3×10 DB Flys
6 min AMRAP
30 Russian Swings 70/53
30 K2E
30 Walking Lunge w/ 1 KB 70/53
Warm up 2 RDs 30 D/U 10 BB Hang Power Cleans 100m Run 20 min to complete 3×10 Bicep Curls 3×15 Banded Tricep pull down 4x 1 min Hollow body holds 4x 1 min push up plank hold For Time: 1 Round: 800M Run 80 D/U 2:1 21 Hang Power Cleans 155/105 2 Rounds: 400M…
Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Ring Dips 135 lb. back/95 lb. overhead squat, 15 reps
Strength/Skill – 2 Push Presses + 1 Jerk x 5 3 R.F.T. 30 KB Swings 20 Toes to Bar 10 Barbell Overhead Weighted Lunges (5/leg) Rx – 1.5/1, 135/95 Advanced – 1.5/1, 115/80 Beginner – 1/1, 95/65
Strength: 3X5 Clean High Pulls 3X5 Hang Power Cleans 10-9-8-7-6-5-4-3-2-1 KETTLE BELL SWINGS 53/35 HANG POWER CLEANS 135/95 WEIGHTED SIT UPS 53/35
WOD 10 Rounds 10 Thrusters M95 W65 10 Ring Push-ups 10 KB Swings M55 W35
Katie Burp-eeeeeeing!!! Finishing up yesterday’s 400 rep. partner WOD. We missed some of you. Maybe we will do it again!!! Strength/Skill – Snatch 3 R.F.T. 5 Clusters 95/65 – One Power Clean, Two Overheads (P.P. or P.J.), Two Front Squats. 10 Wall Climbs 100m Run w/ Plate 45/25