Tuesday, 2-6-18

With Partner 3×30 Reach and Touch Plank 3×20 Med ball Twist in Squat Position 3×20 Wall Ball/ Slam Ball Sit Up Partner WOD 3 Alternating sets 20 Wall Balls 20/14 20 Front Squats 95/65 20 Burpees 20 Push Press 95/65 18/12 AAB Partner 1 performs 20 Wall Balls Partner 2 performs 20 Wall Balls Partner…

Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s

Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges

BRING APPROPRIATE CLOTHING, WE ARE RUNNING TODAY. W.O.D. – 5 RFT Run 400 m 30 D/U’s or 90 S/U’s 20 KB Swings 53/35 1 min Hanging or Press L-Sits

I need a head count for BBQ   12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1

  Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-9 Build to 3 RM Push Jerk Min 10-15 Build to 3 RM 20 Min AMRAP 20 Burpee BJO 24/20 15/12 AAB 10 Slam Balls