Thursday,3-14-19
0:00 – 10:00 complete
“Annie”
50-40-30-20-10
D/U
Sit Up
10:00 – 40:00
with a partner complete
“Maggie”
5 RFT
20 HSPU
40 Pull Up
60 Alt. Pistols
0:00 – 10:00 complete
“Annie”
50-40-30-20-10
D/U
Sit Up
10:00 – 40:00
with a partner complete
“Maggie”
5 RFT
20 HSPU
40 Pull Up
60 Alt. Pistols
2,2,2,1,1 Back Squats @ 100% of your 3 rep max( which is in your folder) – rest 2 minutes. Notes: Percentage is based off of 3RM. -then- Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal is to finish the effort having completed each…
Strength: 6 X 3 Cleans @ 70% of 1RM 15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU
EMOM for 10mins–5 deadlifts @255/205 EMOM for 10mins–5 front squats @185/145 EMOM for 10mins–5 push press @135/95
W.O.D. Skill – Pistols 21-15-9 Hang Power Snatch 95/65 75/45 45/25 H.S.P.U’s (Now you know why we did skills for those yesterday,) Walking lunge 45/25lb plate
7 Min EMOM 1 Snatch Balance + 2 OHS start @ 60% 1rm and build rest 3 min 12 min EMOM – Not TnG. Min 1 & 2: 2 Sq. Snatches 70% 1RM Min 3 & 4: 2 Sq. Sntaches 75% Min 5 & 6: 1 Sq Snatch 80% Min 7 & 8: 1…
5×3 Deadlift @ 75% “Helen” 3RFT: 400m run 21 KBS 53/35 12 Pull ups