Tuesday, 1-14-20
E2MOM x 6
10 Front Rack Lunges
increasing weight
15 Min AMRAP
10 Devil’s Presses 53/35
25 DB Front Rack Reverse Lunges
E2MOM x 6
10 Front Rack Lunges
increasing weight
15 Min AMRAP
10 Devil’s Presses 53/35
25 DB Front Rack Reverse Lunges
Annie 50-40-30-20-10 D/U’s Sit Ups Starting with an empty Bar increasing by 10 lbs every 90 sec until failure….. Snatches Cleans Deadlifts
Strength/Skill: Deadlifts 10 @ 45% 10 @ 55% 10 @ 65% 8 @ 75% 6 2 80% 4 @ 85% 2 @ 90% EMOM for 15 minutes First 5 minutes 2 Burpees 3 Box Jumps 24/20 4 Wall-Balls 20/14 Second 5 minutes 3 Burpees 4 Box Jumps 5 WallBalls Third Five Minutes 4 Burpees 5…
Strength: Back Squat Waves: 5 Reps AFAP 55%,65%,75% 60%,70%,80% AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs (20/14)
NO 5AM CLASS TODAY!!!! Strength: Bench Press 5X5 @ 75-85% 4 RFT- 20 Weighted sit ups 45/30 15 Weighted Good Mornings 75/45 10 HSPU 5 M/U’s 200m Run
6 min EMOM 2 Low Hang Power Clean + 2 Mid Hang Power clean Increasing weight for complex 10 min AMRAP 10 DB Hang Power Cleans 50/35 10 DB Push Press 50/35 10 DB Deadlifts 50/35 rest 5 min 10 min AMRAP 10 DB Front Squats 50/35 10 T2B 10 Alt. Pistols
PARTNER WOD THURSDAY Strength/Skill – TGU – you have 10 MINS to find your 1RM both left and right!!! If the 70lb KB isn’t enough load up a barbell. 12 min – Toes 2 Bar/Kettlebell Ladder 2 T2B 2 KB Swings 53/35 4 T2B 4 KB Swing 6…. 6…. See how high you can climb…