Strength/ Skill – Power Clean OR Squat Clean. Work up to 4RM Touch & Go
15 Muscle ups
50 Double unders
20 Thrusters (95/65)
50 Double unders
25 HSPU
50 Double unders
30 KB Swings (2/1.5)
50 Double unders
35 Box jumps
50 Double unders
NO 8AM CLASS THIS SATURDAY!!! Strength: 10 Min EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk Start @65% and climb 20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Thunderstruck Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Thunderstruck Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Thunderstruck…
Judging starts at 10am OPEN 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to…
5 RFT 20 Med Ball Cleans 20/14 15 Push Ups 10 Burpees 5 Muscle Up ( push up + dip 3:1)
Strength: 6 X Snatch Complex @ 70-85% of 1RM Snatch 1 Pause Snatch + 1 Snatch + 2 OHS Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM 15 min AMRAP 500 meter row 20 kettlebell swings 53/35 15 pull-ups
Single Leg RDL’s 4×8 Each Leg (Use a KB, 10-12 min to complete) 19.3 WODAPALOOZA Qualifier “DT” Ladder Ever 4 min Complete 3 rds of: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *weights go up each 4 min* Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/130 Rd 5- 205/145 (AMRAP…
Strength/Skill – Weighted Pull-ups 5-5-4-4-3-2 GO HEAVY!! WOD: 15 min AMRAP: 5 walk out/ walk in push ups 10 wall balls 15 S.D.H.P 95/65