Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!!
STRENGTH: 9 MIN EMOM
MIN1: 30 SEC ALT PISTOLS
MIN2: 30 SEC HSPU
MIN3: 30 SEC PULL UPS
ALTERNATE BETWEEN
10-9-8-7-6-5-4-3-2-1
POWER CLEAN 185#/125#
20-18-16-14-12-10-8-6-4-2
HAND RELEASE PUSH UPS
Strength/Skill – Snatch High Pulls. I understand this week was a lot snatch and snatching assistance exercises. This is a very technical movement as you know. For improvement to take place this is necessary. 12min A.M.R.A.P. 25 D/U’s 10 hang power snatches (95/65) 10 ohs (95/65)
Strength: Every 30 sec for 8 min: 1 Hang Squat Snatch @ 70-80% Front Squats: 3X5 @ 70-75% Every 3 min for 15 min (5sets) 50 D/Us 12 Thrusters 115/85 95/65 9 Burpees over the bar Rest until next interval
Strength: Weighted Push Ups 6X3 Tababtas KBS 53/35 Floor Presses 95/65 Pull Ups Med Ball Twists 20/14
Strength: Deadlift 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 2 @ 90% -Partner WOD- AMRAP 20: Partner 1: 500m Row Partner 2: AMRAP: 12 OH Plate Lunges 12 Box Jumps 12 Pull Ups * Partner 1 Rows, while Partner 2 does AMRAP. When P1 is done with…
Strength/Skill – 10 R.F.T. 10 Thrusters 95/65 10 Ring Push-ups
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps