Thursday, 7-11-19
20 Min EMOM
1- 10 Alt. Pistols
2- 10/8 AAB Cal
3- 5-8 Strict Pull Up
4- :50 Plank
10 min AMRAP
10 Devil Press 40/25
1 Rope Climb
10 HSPU 2:1
1 Rope Climb
20 Min EMOM
1- 10 Alt. Pistols
2- 10/8 AAB Cal
3- 5-8 Strict Pull Up
4- :50 Plank
10 min AMRAP
10 Devil Press 40/25
1 Rope Climb
10 HSPU 2:1
1 Rope Climb
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
Team WOD tomorrow -“300” Teams of three Strength/Skill – Thrusters 15 min AMRAP 10 Thrusters 95/65 10 Hand release push-ups There will be a Memorial Day “Paleo” BBQ on Saturday, May 26 for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count.
Reminder: Christmas party is December 12th, please sign up if you’re coming! 5 RFT 30 wall balls 20/14 5 squat snatches Front squats 5@70% 5@75% 4@80% 3@85% 5@75%
W.O.D. 7 rounds for time: 8 – Deadlifts ( 155/105 ) 6 – Power Cleans 4 – Squat Cleans 2 – Squat Clean and Jerks
Strength: Single Leg RDL 5×8 (each leg) Snatch Grip Push Press 5×4 increase weight each set 5 RFT: 6 OHS 135/95 8 KBS 70/53 10 HSPU 12 Goblet Squat 70/53 *15 min Cap*