Thursday, 9-19-19
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
I Ned a BBQ headcount. Warm up: 2rd at an easy pace 10 BB Good Mornings 15 Reverse Hypers 12 Hollow Rocks 12 Min EMOM 3 Deadlifts start @ 65% and build Tabata – :20 on / :10 off x8 KBS 53/35 TGU 35/20 Box Jump Over 24″/20″ Medball Cleans 20/14 *rest 1 min…
Box Squats 15 min to work up to a heavy single 4 rds 20/15 AAB 20 T2B 200′ Farmers Carry 70/53 each Hand
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
Strength/Skill – E.M.O.M. for 10 minutes -1 Deadlift 1 Power Clean, 1 push press, 1 front squat (80% of A TRUE 1 RM Push Press) “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the…
Strength/Skill – 2 Snatch grip Push Presses + 1 O.H. Squat x 5 For time: 2-4-6-8-10 Snatch 135/95 lbs 200 m Run between sets
NO 8AM CLASS THIS SATURDAY!!! 7RFT 7 Power Snatches 135/95 7 Inverted Burpees 10min EMOM Increasing weight ONLY if your form is GOOD!!!! 1 Snatch Grip Push Press 1 OHS 1 Snatch Balance