6 min EMOM
3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80%
4 Rounds:
1 min- Ring Push ups
1 min- Deadlifts 135/95
“Fran”
21-15-9
Thruster 95/65
Pull up
After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u, rowing efficiency). Please take this time to work on something you are NOT good at.
5 ROUNDS 10 THRUSTERS 15 TOES TO BAR 250 M ROW SKILL WORK….HSPU, KIP, PULL UPS, T2B….
NO 10:00 AM CLASS SATURDAY 8-16-14 6 Min. E.M.O.M. – Starts at 15 min past hour 5 TnG Power Cleans + 1 Front Squat 10 Min A.M.R.A.P. – Starts at 25 mins past hour 10 S.2.O. 155/115 12 Deadlifts 155/115 15 Box Jumps 24/20 Strength Skill – Snatch Complex: Mid Thigh – Below Knee –…
5AM class today! Open WOD 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall Balls 20/14 30 Cleans 135/95 20 M/U’s Strength: 5 X 3 Box Squats Between 83-93% of 1RM
150 D/Us 100 Wall Balls 20/14 50 Hang Power Cleans 95/75 100 Hollow Rocks 150 D/U’s
Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching. 13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…
Strength/Skill – Weighted Push-ups 5×3 WOD 3 RFT 5 Muscle ups/20 Pull-ups 10 Hang Power Snatches (95/65) 20 Wall Balls (20/14)