Tuesday, 10-22-19
10 min EMOM
1 Push Press and 1 Push Jerk
work towards a heavy double
5 rounds for time:
5 Thrusters 135/95
10 Burpee Box Jump Overs 24/20
15 CTB Pull ups
10 min EMOM
1 Push Press and 1 Push Jerk
work towards a heavy double
5 rounds for time:
5 Thrusters 135/95
10 Burpee Box Jump Overs 24/20
15 CTB Pull ups
Strength: Back Squat 5X6 @ 75% of 1RM Attach an object at precisely 12″ above your maximum reach and complete 4 rounds for time of: 30 Jump and touch 185/145 pound Deadlift, 20 reps 10 Handstand push-ups
Partner “Angie meets Randy” 15 Power Snatch 75/45 100 Pull-ups 15 Power Snatch 100 Push-ups 15 Power Snatch 100 Sit-ups 15 Power Snatch 100 Squats 15 Power Snatch Partners can split up reps however they feel, but you must go in order. *Scale as needed*
9 AM CLASS TODAY!!! Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 OHSÂ 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 135/95 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees. Skill work for remainder of time
Strength/Skill – Power Clean Power Jerk 65%x3x5 and 70%x2x4 7 min A.M.R.A.P. 5 – 2 FER Wall Balls 3 – C2B Pull- ups 1 – Deadlift 225/185 Rest Time 7 min A.M.R.A.P. 20 – D/U’S 6 – Presses 95/65 2 – S.D.H.P.’s 95/65
Strength/Skill: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Clean @ 60% of Clean X 8 5 Rounds for Time: 20 Hand to hand KB swings 53/35 20 m Handstand walk /40 m Bear walk 20 Supine ring row reps
WE ARE RUNNING. BRING APPROPRIATE ATTIRE Strength/Skill – Front Squat 5 rounds for time 6 CTB pull ups 5 Front Squat @225/155 185/125 135/95 200 meter run