Warm up:
2RD at easy pace
10 BB Power Sntach
5 Behind the Snatch Grip Push Press
5 BB OHS
12 Min EMOM
Min 1 & 2 – 3 Power Snatches @ 60% of 1RM
Min 3 & 4 – 3 Power Snatches @ 70%
Min 5 & 6 – 2 Power Snatches @ 75%
Min 7 & 8 – 2 Power Snatches @80%
Min 9,10,11,12 – 2 Power Snatches @85+%
10 RFT:
12 SDHP 75/55
10 Power Snatch 75/55
8 HR Push Up
* 30 ‘ HS Walk (Bear Crawl) after each rd*
*25min Cap*
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…
Strength/Skill – 1 RM Hang Power Clean 15 Min AMRAP 3 Burpee Squat Clean Thrusters 115/83 6 Knees to Elbow 9 Deadlifts 115/83
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Snatch High Pull AND Snatch Balance…SO …..Strength starts @ :10 minutes past the hour. WARM-UP IS SHORT & INTENSE WOD STARTS @ :45 MINS PAST THE HOUR WOD 12 min AMRAP 5…
Strength/Skill – Bench Press For time: 10-9-8-7-6-5-4-3-2-1 Walk out/Walk out Push-ups 100-90-80-70-60-50-40-30-20-10 Double-unders
Partner WOD – “Hold the Line” Only one partner can be working at a time, the other partner must be in a hold. If partner 2 is not holding that position, partner 1 cannot count reps. Every time you switch roles, both partners must do 5 burpees. 20 minute AMRAP 40 box jumps (24/20″) –…
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”