Tuesday, 11-14-17
For time:
15-1 Hang Power Clean
*6 Burpees between sets*
*Weights start at 95/65 and incease each round by 10/5*
*30 min Cap*
Skill Work
For time:
15-1 Hang Power Clean
*6 Burpees between sets*
*Weights start at 95/65 and incease each round by 10/5*
*30 min Cap*
Skill Work
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30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65
2 heats for Murph: 8:30am & 10am. BBQ at 1:30. Monday 9am class only!!! Skill: Handstand/HSPU/HS Walk Practice Or Double Under Practice Wod: 20 Min EMOM Min 1: 8-10 Strict t2b Min 2: 5-10 Stone to Shoulder Min 3: 30′ Sled Push 150/100 Min 4: 12-15 Back Ext.
Strength/Skill – 2 RM Squat Clean……………………..Thruster!!!! 4 Rounds :40 of work/ :20 rest between each movement Max distance on rower Max KBS (53/35#) Max double under’s Max Air Squats
Strength/Skill – Deadlift – 5-5-3-3-1 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Walk out/Walk in Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number…