Tuesday, 1-24-17
Deadlifts
10 @ 55%
8 @ 65%
8 @ 75%
6 @ 80%
6 @ 85%
4 @ 90% of 1RM
5RFT
5 Snatches 135/95
10 KBS 53/35
50 Mountain Climbers
Deadlifts
10 @ 55%
8 @ 65%
8 @ 75%
6 @ 80%
6 @ 85%
4 @ 90% of 1RM
5RFT
5 Snatches 135/95
10 KBS 53/35
50 Mountain Climbers
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
Strength/Skill – Weighted Pull-ups WOD 5 Rounds for Time: 5 Tire Flips 10 Burpee Pullups 25 DU’s
WOD: Partner Holleyman 40 Rounds for Time: 5 Wall Balls 20/14 3 Handstand Push ups 1 Power Clean 225/155
32 Min EMOM- Min 1: 10 Wall Balls 20/14 Min 2: 5 Sq. Cleans (you choose weight) Min 3: 10 Burpee Min 4: 20/15 Cal Row 10 Min Handstand Work
EMOM 12 Minutes: ODD: 5-10 toes to bar EVEN: 6-12 push ups Strength: E2MOM forĀ 5 sets: 2 Push Presses + 2 Push Jerks + 1 Split Jerk. Between 75-80% of 1RM Push Press 20 Minute Time Cap: 5 Rounds Run 400m/ Row 500m 10 burpees 20 slam balls 30/20
Strength/Skill – Hang Power Snatch 20 mins to WORK UP to find a 5 RM…A 5 RM will be a light load. Hands do not leave bar until 5 reps are completed. For time: 10 Deadlifts (225/175 lbs) 20 Chest to Bar Pull-Ups 40 Wall Ball Shots (20/14 lb) 8 Deadlifts 16 Chest to Bar…