Thursday, 5-30-19
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
8 min EMOM 50 m sprints 1. Press 10 min EMOM: 2 Strict Shoulder Press 2. Jerk Complex Push Jerk + Split Jerk, work up to a heavy set. 3.Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(135/95) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
Thrusters 5×5 20 Min AMRAP 10 Burpee box Jump Overs 24/20 15 Weighted Sit Ups 20 Wall Balls 20/14
Strength/Skill – Front Squat 5-5-3-2-1 21-15-9 One Arm D.B./K.B. Thrusters C2B Pull-ups
Snatch: 1-1-1-1-1 7 min AMRAP 7 Power snatches at 50-60% 1RM snatch 7 Chest-to-bar pull-ups
Running clock for 33 min 0-00:9:00 40 D/U 10 DB Snatch 50/35 4 Burpee Box Jump Over 24/20 9:00 – 12:00 rest 12:00 – 21:00 20 Wall Ball 20/14 5 M/U (5 Pull Up + 5 Dip) 21:00 – 24:00 rest 24:00 – 33:00 12 DB Deadlifts 50/35 10 DB Thruster 50/35 6 Weighted Walking…
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Strength/Skill – 3 Position Snatch Grip High Pulls 5 Sets 80% of 1 RM 12 min AMRAP 5 ground to overhead (135#/95#) 10 floor wipers (135#/95#) 15 lateral bar jumps