Strength Skill – Power Snatch + Hang Power Snatch x 6
In Teams of Two
200 Calorie Row – one athlete must be holding the bottom of a squat while other athlete works
150 Burpees – one athlete must be holding a plank position while other athlete works
100 Shoulder to Overhead (75/55) – partner must be hanging from a pull-up rig while other athlete works
One athlete working at a time
Strength: 4X8 Reverse Lunges increasing Weight “Elizabeth” 21-15-9: Squat Cleans Ring Dip
Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then……
STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS
9AM CLASS 😉 Strength: Bench Press 6X3 4 Rounds For Time 15 Med Ball Twists 25 Kettlebell Swings 70/53 50 D/U’s
Skill – Handstand Practice: 5 mins – Hollow Body W.O.D – “AMRAP-a-rama!” All rests are 2 mins. long AMRAP in 4 minutes: 15 KB swings 10 K2E Rest AMRAP in 4 minutes: 20 Wall ball 20/14 250m Row Rest AMRAP in 4 minutes: 15 Push ups 10 Plyo lunges (ea) Rest AMRAP in 4 minutes:…
Strength: Every :15 for 5 Min 1 Power Snatch @75% 1RM rest 2 min Every :15 for 5 Min 1 Power Clean @65-80% 1RM (add 5-10# from last week) 16 min AMRAP 100 Back Squats (taken from the ground) @40% of 1rm with remaining time AMRAP Burpee to plate 25/10